Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Blueberries	5%	5%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Energy	23% 662kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.54% 1.5g	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	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	2.35% 0.4g	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	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	62.3% 45g	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	31% 22.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	28.6% 11g	38g per day for Men 19-50 years
Protein	19% 10.6g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 141μg	6.8% 27.2μg	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	49% 44mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	28.7% 0.26mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	66.3% 1.52mg	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	10.3% 349mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	8.23% 304g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries 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 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:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.9 times more Vitamin B1, 5.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 5.2 times more Vitamin B9 than Blueberries.
• While 1 lb of Raw Blueberries contains 1.3 times more Vitamin C, 5.7 times more Vitamin E and 9.2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Blueberries provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries 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:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.4 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 6.8 times more Phosphorus, 4.9 times more Potassium, 349 times more Sodium and 2.1 times more Zinc than Blueberries.
• While 1 lb of Raw Blueberries contains 2.1 times more Manganese and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Blueberries lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries 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 2.6 times more Energy, 15.1 times more Fat, 44.6 times more Saturated Fat, 1.7 times more Carbohydrate and 3.2 times more Protein than Blueberries.
• While 1 lb of Raw Blueberries contains 3.6 times more Omega 3, 47.4 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Blueberries offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 pound of Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries provide inadequate amounts of Omega 6 in one pound.