Comparing Nutrients in 5 ounces Acorns VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Acorns	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	19% 549kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	NA	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	NA	25.2% 18.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.1% 0.81g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 7.67g	g per day for Men 19-50 years
Fiber	NA	21.3% 8.08g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Acorns	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12% 10.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.8% 58mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.1mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 112mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Frozen French Fried Sweet Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Acorns have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 217 times more Vitamin A and more Vitamin C than Raw Acorns.
• 5 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Acorns have 3.5 times more Copper, 2.4 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 1.3 times more Calcium and more Sodium than Raw Acorns.
• Both Acorns and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 2.1 times more Energy, 2.7 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 6 and 2.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Acorns and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.