Comparing Nutrients in 5 ounces Frozen Potato Puffs VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Frozen Potato Puffs	Dried Acorns	Recommended Dietary Allowance
Energy	8.7% 252kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	58.5% 76g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	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	0% 0g	NA	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	NA	38g per day for Men 19-50 years
Protein	4.9% 2.74g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	75.8% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	40.8% 163μg	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	11% 9.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Dried Acorns	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	129% 1.16mg	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	8.33% 0.67mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	6.84% 0.16mg	84% 1.93mg	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	13% 91mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Puffs VS Dried Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Potato Puffs versus 5 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Potato Puffs vs Dried Acorns:

• 5 ounces of Frozen Potato Puffs have 1.2 times more Vitamin B1 and more Vitamin C than Dried Acorns.
• While 5 oz of Dried Acorns contain 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 6.8 times more Vitamin B9 than Frozen Potato Puffs, Unprepared.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Frozen Potato Puffs, Unprepared as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Potato Puffs vs Dried Acorns:

• 5 ounces of Frozen Potato Puffs have more Sodium than Dried Acorns.
• While 5 oz of Dried Acorns contain 4.2 times more Calcium, 10.9 times more Copper, 2.2 times more Iron, 5.1 times more Magnesium, 12.3 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium and 2.6 times more Zinc than Frozen Potato Puffs, Unprepared.
• 5 ounces of Frozen Potato Puffs lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Acorns contain 2.9 times more Energy, 3.6 times more Fat, 2.9 times more Saturated Fat, 2.1 times more Omega 6, 2.2 times more Carbohydrate and 4.2 times more Protein than Frozen Potato Puffs, Unprepared.