Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	23% 662kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	79% 103g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	109% 79g	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	52.7% 38.2g	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	% 0.32g	% 39g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.86g	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	17% 0.22mg	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	35% 141μg	2.27% 9.07μg	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	39% 35mg	2.5% 2.27mg	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	3.02% 0.45mg	41.7% 6.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	26.7% 0.24mg	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	35% 2.8mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	86.8% 2mg	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	52.5% 367mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	8.23% 304g	9.3% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries, canned, light syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Blueberries, canned, light syrup, drained:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.3 times more Vitamin B1, 5.9 times more Vitamin B3, 10.9 times more Vitamin B5, 4 times more Vitamin B6, 15.5 times more Vitamin B9 and 15.4 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 3.6 times more Vitamin B2, 13.8 times more Vitamin E and 9.5 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Blueberries, canned, light syrup, drained:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Copper, 1.4 times more Iron, 5.3 times more Magnesium, 6.8 times more Phosphorus, 7 times more Potassium, 116.3 times more Sodium and 3.8 times more Zinc than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 2.8 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.7 times more Energy, 12.5 times more Fat, 44.6 times more Saturated Fat and 2.3 times more Protein than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 4.7 times more Omega 3, 83.1 times more Sugars, more Fructose and 1.3 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Blueberries, canned, light syrup, drained offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 pound of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 in one pound.