Comparing Nutrients in 1 pound Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	25% 730kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	80.6% 105g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	123% 89.4g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	12.6% 0.16mg	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	25% 100μg	30.6% 122μg	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	59.5% 53.5mg	14% 12.7mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	67% 0.6mg	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	42.5% 3.4mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	137% 3.16mg	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	63% 440mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	7.73% 286g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Blackberries, canned, heavy syrup, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 4.5 times more Vitamin B1, 7.4 times more Vitamin B3, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6 and 4.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.3 times more Vitamin B2, 7.8 times more Vitamin E and 5.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.6 times more Magnesium, 6.9 times more Phosphorus, 4.8 times more Potassium, 130.3 times more Sodium and 2.2 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.6 times more Calcium and 3.2 times more Manganese than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Blackberries, canned, heavy syrup, solids and liquids 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
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.8 times more Energy, 36.6 times more Fat, 216.4 times more Saturated Fat and 1.9 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 67.9 times more Sugars and 1.5 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Carbohydrate per one pound.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.