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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Blueberries	5%	5%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Energy	50.3% 1460kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	111% 145g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	137% 100g	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	68.6% 49.7g	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	% 48.8g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.1g	g per day for Men 19-50 years
Fiber	52.6% 20g	63% 24g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10% 3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.5% 310μg	15% 60μg	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	108% 97mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Calcium	13% 130mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	63.3% 0.57mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	146% 3.36mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	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	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	18% 671g	22.8% 842g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.9 times more Vitamin B1, 5.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Blueberries.
• While Raw Blueberries contain 1.3 times more Vitamin C, 5.7 times more Vitamin E and 9.2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Blueberries have similar amounts of Vitamin B2 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 6.8 times more Phosphorus, 4.9 times more Potassium, 349 times more Sodium and 2.1 times more Zinc than Raw Blueberries.
• While Raw Blueberries contain 2.1 times more Manganese and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.6 times more Energy, 15.1 times more Fat, 44.6 times more Saturated Fat, 2.9 times more Omega 6, 1.7 times more Carbohydrate and 3.2 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 3.6 times more Omega 3, 47.4 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Blueberries have similar amounts of Fiber per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.