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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	55.5% 1610kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	60% 78g	130g per day for Men 19-50 years
Sugars	4% 2.9g	106% 77g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	2.63% 1g	38g per day for Men 19-50 years
Protein	45% 25g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	16% 0.21mg	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	55% 220μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	126% 113mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	13% 130mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	127% 1.14mg	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	94% 7.5mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	139% 970mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	17% 631g	24.6% 909g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Blackberry Juice:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 10.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4.8 times more Vitamin B3, 8.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 9 times more Vitamin E and 6.6 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Blackberry Juice provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Blackberry Juice have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Blackberry Juice:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 8.1 times more Phosphorus, 3.5 times more Potassium and 391 times more Sodium than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Blackberry Juice contain similar levels of Zinc per one kilogram.
• 1 kilogram of Canned Blackberry Juice lack sufficient amounts of Phosphorus
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Blackberry Juice lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 4.2 times more Energy, 8.6 times more Fat, 60.1 times more Saturated Fat, 3.5 times more Carbohydrate, 23 times more Fiber and 8.4 times more Protein than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 6.4 times more Omega 3 and 26.6 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 in one kilogram.