Comparing Nutrients in 1 pound Frozen Blackberries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Blackberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	4.3% 3.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	NA	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	NA	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	8.57% 7.7mg	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	35.4% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	NA	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	19.4% 136mg	NA	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	NA	11mg per day for Men 19-50 years
Water	10% 373g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Blackberries versus 1 lb of Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• 1 pound of Frozen Blackberries has 1.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Blackberries vs Frozen Roasted Potatoes with Salt:

• 1 pound of Frozen Blackberries has 1.9 times more Calcium, 1.6 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.2 times more Potassium and 298 times more Sodium than Frozen Blackberries.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blackberries has 15.5 times more Sugars and 1.9 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2 times more Energy, 1.7 times more Carbohydrate and 1.9 times more Protein than Frozen Blackberries.