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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Elderberries	3%	6%	91%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Elderberries	Recommended Dietary Allowance
Energy	55.5% 1610kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	142% 184g	130g per day for Men 19-50 years
Sugars	4% 2.9g	NA	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	184% 70g	38g per day for Men 19-50 years
Protein	45% 25g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	177% 2.3mg	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	15% 60μg	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	400% 360mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Elderberries	Recommended Dietary Allowance
Calcium	13% 130mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	67.8% 0.61mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	12% 50mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	17% 631g	21.6% 798g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Elderberries 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 Elderberries 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 Elderberries:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.7 times more Vitamin B1, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.7 times more Vitamin B9 than Elderberries.
• While 1 kg of Raw Elderberries contains more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.1 times more Vitamin C 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 have insufficient amounts of Vitamin A
• 1 kilogram of Elderberries have insufficient amounts of Vitamin B9

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

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.4 times more Copper, 5.6 times more Magnesium, 2.5 times more Phosphorus, 1.7 times more Potassium, 65.2 times more Sodium and 3.6 times more Zinc than Elderberries.
• While 1 kg of Raw Elderberries contains 2.9 times more Calcium, 2.1 times more Iron and 1.3 times more Water 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 lack sufficient amounts of Calcium
• 1 kilogram of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Elderberries lack sufficient amounts of 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 2.2 times more Energy, 10.3 times more Fat, 47 times more Saturated Fat, 1.5 times more Carbohydrate and 3.8 times more Protein than Elderberries.
• While 1 kg of Raw Elderberries contains 4.7 times more Omega 3 and 3 times more Fiber 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 Elderberries provide inadequate amounts of Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Elderberries provide inadequate amounts of Omega 6 in one kilogram.