Comparing Nutrients in 14 ounces Raspberries Puree VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Raspberries Puree	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.53% 218kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	84% 109g	130g per day for Men 19-50 years
Sugars	36% 26g	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	18% 13g	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	% 12g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.67g	g per day for Men 19-50 years
Fiber	45% 17g	24% 9.13g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	29.8% 119μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.4% 58mg	52% 47mg	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	20.4% 3.06mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	34.2% 2.74mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	17% 119mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.2% 341g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raspberries Puree vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raspberries Puree with Seeds have 2.9 times more Vitamin B2, 1.4 times more Vitamin B9, 1.2 times more Vitamin C and 7.7 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Raspberries Puree vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raspberries Puree with Seeds have 1.8 times more Calcium, 3.1 times more Manganese and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Copper, 3.2 times more Phosphorus, 2.4 times more Potassium, 97.8 times more Sodium and 1.3 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raspberries Puree with Seeds have 1.6 times more Omega 3, 22.6 times more Sugars, more Fructose and 1.9 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Energy, 5.3 times more Fat, 17.5 times more Saturated Fat, 9.4 times more Omega 6, 2.4 times more Carbohydrate and 2.3 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.