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

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Frozen Blackberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	96% 125g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	1.8% 1.3g	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	NA	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	NA	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	60% 0.78mg	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	38.6% 154μg	25% 100μg	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	15.6% 14mg	59.5% 53.5mg	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	35.4% 5.3mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	73% 0.66mg	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	45.4% 3.63mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	43% 0.99mg	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	19.4% 136mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10% 373g	7.73% 286g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Blackberries versus 1 lb 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 pound of Frozen Blackberries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Frozen Blackberries has 1.5 times more Vitamin B2, 1.5 times more Vitamin B9, 11.7 times more Vitamin E and 8.6 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.8 times more Vitamin C than Frozen Blackberries.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Blackberries 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 pound.

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

• 1 pound of Frozen Blackberries has 2.2 times more Calcium, 5.6 times more Manganese and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Magnesium, 3.2 times more Phosphorus, 3.4 times more Potassium, 391 times more Sodium and 1.6 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Iron per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Blackberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blackberries has 4.6 times more Omega 3, 36.8 times more Sugars and 2.2 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.5 times more Energy, 11.9 times more Fat, 72.1 times more Saturated Fat, 1.8 times more Carbohydrate and 2.1 times more Protein than Frozen Blackberries.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.