Comparing Nutrients in 7 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	12.5% 361kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	NA	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	62.2% 81g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	NA	38g per day for Men 19-50 years
Protein	7.65% 4.3g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Acorns	Recommended Dietary Allowance
Vitamin A	96% 861μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	43% 173μg	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	16.5% 15mg	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	19.7% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	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	10.3% 103mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	137% 1.23mg	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	19% 1.53mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	115% 2.65mg	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	16.7% 117mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	2.8% 103g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen French Fried Sweet Potatoes with Salt versus 7 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen French Fried Sweet Potatoes with Salt vs Acorns:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 217 times more Vitamin A and more Vitamin C than Acorns.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Frozen French Fried Sweet Potatoes with Salt vs Acorns:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 1.3 times more Calcium and more Sodium than Acorns.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.