Comparing Nutrients in 1 kilogram Sweet Cherries VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Sweet Cherries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	184% 240g	130g per day for Men 19-50 years
Sugars	177% 128g	2.9% 2.1g	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	74% 53.7g	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	% 66g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.4g	g per day for Men 19-50 years
Fiber	55.3% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	19% 10.6g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	151% 1.96mg	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	10% 40μg	77.5% 310μg	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	77.8% 70mg	85.6% 77mg	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	4.67% 0.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	45% 3.6mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	68.3% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	21.6% 9.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 210mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Cherries vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Vitamin B1, 13.9 times more Vitamin B3, 2.3 times more Vitamin B5, 4 times more Vitamin B6 and 7.8 times more Vitamin B9 than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2, Vitamin C and Vitamin K per 1 kg.
• Both Raw Sweet Cherries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Sweet Cherries vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Sweet Cherries have 1.2 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium, more Sodium and 4.9 times more Zinc than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium per 1 kg.
• Both Raw Sweet Cherries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Cherries have 1.6 times more Omega 3, 61 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Energy, 25 times more Fat, 32.9 times more Saturated Fat, 9.4 times more Omega 6, 1.5 times more Carbohydrate and 2.2 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Raw Sweet Cherries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.