Comparing Nutrients in 1 kilogram Blackberries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Blackberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 430kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	201% 262g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	9.5% 6.9g	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	33% 24g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	139% 53g	68.4% 26g	38g per day for Men 19-50 years
Protein	25% 14g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	62.5% 250μg	NA	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	233% 210mg	19% 17mg	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	78% 11.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	NA	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	77.5% 6.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	NA	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	NA	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	31.4% 220mg	NA	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	NA	11mg per day for Men 19-50 years
Water	24% 882g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blackberries versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blackberries vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Blackberries has 12.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Blackberries vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Blackberries has 1.9 times more Calcium, 1.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.8 times more Potassium and 298 times more Sodium than Raw Blackberries.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries has 7.1 times more Sugars and 2 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Protein than Raw Blackberries.
• 1 kilogram of Blackberries provide inadequate amounts of Energy