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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Energy	50.3% 1460kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	121% 157g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	147% 107g	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	0% 0g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	132% 50g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	47% 0.61mg	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	77.5% 310μg	85% 340μg	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	85.6% 77mg	34.4% 31mg	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	6.67% 1mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Calcium	13% 130mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	133% 1.2mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	532% 12.2mg	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	116% 810mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	18% 671g	22.2% 822g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Frozen Blackberries per 1 kg

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

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.5 times more Vitamin C than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 11.7 times more Vitamin E and 9.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Blackberries provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.7 times more Phosphorus, 2.7 times more Potassium, 349 times more Sodium and 1.4 times more Zinc than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 2.2 times more Calcium, 1.6 times more Copper, 1.3 times more Iron and 7.8 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Blackberries contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Blackberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.3 times more Energy, 11.6 times more Fat, 83.3 times more Saturated Fat, 1.5 times more Carbohydrate and 2 times more Protein than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 5.1 times more Omega 3, 50.8 times more Sugars and 2.5 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one kilogram.