Comparing Nutrients in 1 kilogram Cranberries VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cranberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	34% 11g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	92% 120g	212% 275g	130g per day for Men 19-50 years
Sugars	59% 42.7g	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	9.24% 6.7g	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	% 34.4g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.7g	g per day for Men 19-50 years
Fiber	95% 36g	60.5% 23g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Oven-heated 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	10% 0.12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	2.5% 10μg	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	156% 140mg	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	88% 13mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8% 80mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	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	28.8% 2.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	15.7% 110mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.6% 873g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberries VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cranberries 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 Cranberries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cranberries has 13.2 times more Vitamin E and 2.2 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 10.2 times more Vitamin B1, 1.6 times more Vitamin B2, 21.1 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 22 times more Vitamin B9 than Raw Cranberries.
• Both Cranberries and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cranberries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cranberries 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 Cranberries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cranberries has 1.2 times more Manganese and 1.4 times more Water 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 2.6 times more Copper, 3.3 times more Iron, 4.7 times more Magnesium, 8.8 times more Phosphorus, 5.9 times more Potassium, 195.5 times more Sodium and 4.4 times more Zinc than Raw Cranberries.
• 1 kilogram of Cranberries lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Cranberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberries has 14.7 times more Sugars and 1.6 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 3.5 times more Energy, 39.5 times more Fat, 135.3 times more Saturated Fat, 2.3 times more Carbohydrate and 5.5 times more Protein than Raw Cranberries.
• 1 kilogram of Cranberries provide inadequate amounts of Energy and Protein
• Both Raw Cranberries 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.