Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Florida Avocados	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.87% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	NA	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	8.53% 11g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4.73% 3.43g	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	NA	0.49% 0.35g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	5.64% 3.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Florida Avocados	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.5% 0.11mg	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	NA	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	27.4% 24.7mg	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Florida Avocados	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	49% 0.44mg	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	8.86% 0.71mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	NA	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	NA	5.85% 0.13mg	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	NA	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Florida Avocados per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Florida Avocados:

• 5 oz of Raw Florida Avocados contain 10.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Florida Avocados:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.9 times more Iron, 1.3 times more Potassium and 149 times more Sodium than Florida Avocados.
• Both Frozen Roasted Potatoes with Salt as well as Raw Florida Avocados lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.3 times more Carbohydrate than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 5.6 times more Fat, 11.7 times more Saturated Fat, 3.5 times more Sugars and 2.2 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Florida Avocados offer comparable quantities of Energy and Protein per five ounces.