Comparing Nutrients in 14 ounces Blackberries, canned, heavy syrup, solids and liquids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.6% 365kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	84% 109g	130g per day for Men 19-50 years
Sugars	108% 78g	1.6% 1.15g	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% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	52.5% 0.68mg	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	26.8% 107μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.3% 11mg	52% 47mg	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	20.6% 3.1mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	64% 0.58mg	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	32.2% 2.58mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	37.8% 0.87mg	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	7.94% 55.6mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.05% 298g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Blackberries, canned, heavy syrup, solids and liquids versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.3 times more Vitamin B2, 1.2 times more Vitamin B9, 7.8 times more Vitamin E and 5.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Vitamin B1, 7.4 times more Vitamin B3, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6 and 4.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more Calcium and 3.2 times more Manganese than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Magnesium, 6.9 times more Phosphorus, 4.8 times more Potassium, 130.3 times more Sodium and 2.2 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have 67.9 times more Sugars and 1.5 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 36.6 times more Fat, 216.4 times more Saturated Fat and 1.9 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.