Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	20% 576kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	NA	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	91% 119g	80.6% 105g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	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	31% 11.8g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	18% 10g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	8.57% 7.7mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	NA	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Blackberries, canned, heavy syrup, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted 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 Frozen Roasted Potatoes with Salt vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.6 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 Roasted Potatoes with Salt vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Frozen Roasted Potatoes with Salt has 4.5 times more Potassium and 99.3 times more Sodium than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.4 times more Calcium and 1.3 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.4 times more Energy and 1.7 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 28.6 times more Sugars and 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Carbohydrate per one pound.