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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Acorns	Recommended Dietary Allowance
Energy	8.9% 258kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	NA	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	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	1.1% 0.81g	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 7.67g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	NA	38g per day for Men 19-50 years
Protein	5.47% 3.06g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Acorns	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	98% 0.88mg	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	13.6% 1.1mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	82.4% 1.9mg	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	12% 83.6mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	17% 580mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2% 73.7g	1.07% 39.5g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have 217 times more Vitamin A and more Vitamin C than Acorns.
• While 5 oz of Raw Acorns contain 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.
• Both Frozen French Fried Sweet Potatoes with Salt and Acorns provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Acorns have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have 1.3 times more Calcium and more Sodium than Acorns.
• While 5 oz of Raw Acorns contain 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.
• Both Frozen French Fried Sweet Potatoes with Salt and Acorns contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Acorns contain 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 Frozen French Fried Sweet Potatoes with Salt and Acorns offer comparable quantities of Carbohydrate per five ounces.