Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
California Avocados	4%	77%	19%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Energy	7.14% 207kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	0.59% 0.43g	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	0.16% 0.11g	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	% 0.099g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.085g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	31.3% 0.41mg	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	11% 44μg	31.5% 126μg	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	12% 11mg	14% 12.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	26.8% 0.24mg	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	11% 0.88mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	9.2% 0.21mg	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	16.4% 115mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.77% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs California Avocados:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B1 than Raw California Avocados.
• While Raw California Avocados contain 3.9 times more Vitamin B2, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 19.7 times more Vitamin E and 10 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw California Avocados have similar amounts of Vitamin B3 and Vitamin C per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs California Avocados:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Phosphorus and 43.6 times more Sodium than Raw California Avocados.
• While Raw California Avocados contain 2.2 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium and 2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw California Avocados have similar amounts of Calcium, Iron, Manganese and Water per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw California Avocados have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.8 times more Carbohydrate than Raw California Avocados.
• While Raw California Avocados contain 3.1 times more Fat, 1.7 times more Saturated Fat, 7.8 times more Omega 3, 6.6 times more Omega 6 and 3.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw California Avocados have similar amounts of Energy and Protein per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.