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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Elderberries	3%	6%	91%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Elderberries	Recommended Dietary Allowance
Energy	25% 730kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	4.32% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	NA	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	80.3% 1.04mg	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	6.8% 27.2μg	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	181% 163mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Elderberries	Recommended Dietary Allowance
Calcium	5.9% 59mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	30.7% 0.28mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	63% 440mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	7.73% 286g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Elderberries 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 Elderberries 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 Elderberries:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.7 times more Vitamin B1, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.7 times more Vitamin B9 than Elderberries.
• While 1 lb of Raw Elderberries contains more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.1 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 1 pound of Elderberries have insufficient amounts of Vitamin B9

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.4 times more Copper, 5.6 times more Magnesium, 2.5 times more Phosphorus, 1.7 times more Potassium, 65.2 times more Sodium and 3.6 times more Zinc than Elderberries.
• While 1 lb of Raw Elderberries contains 2.9 times more Calcium, 2.1 times more Iron and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 1 pound of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Elderberries 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 2.2 times more Energy, 10.3 times more Fat, 47 times more Saturated Fat, 1.5 times more Carbohydrate and 3.8 times more Protein than Elderberries.
• While 1 lb of Raw Elderberries contains 4.7 times more Omega 3 and 3 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 pound of Elderberries provide inadequate amounts of Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Elderberries provide inadequate amounts of Omega 6 in one pound.