Comparing Nutrients in 1 kilogram 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	31.7% 920kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	34% 11g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	212% 275g	130g per day for Men 19-50 years
Sugars	272% 197g	4% 2.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	89.5% 34g	60.5% 23g	38g per day for Men 19-50 years
Protein	23.4% 13g	45% 25g	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	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	132% 1.72mg	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	67.5% 270μg	55% 220μg	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	31% 28mg	131% 118mg	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	52% 7.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	19% 23μg	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	21% 210mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	161% 1.45mg	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	81.3% 6.5mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	95% 2.2mg	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	20% 140mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.3% 751g	17% 631g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Blackberries, canned, heavy syrup, solids and liquids versus 1 kg 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 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 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 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 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.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Blackberries, canned, heavy syrup, solids and liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 1.6 times more Calcium and 3.2 times more Manganese than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 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 one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 67.9 times more Sugars and 1.5 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 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 one kilogram.
• 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 one kilogram.