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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Seedless Raspberries Puree	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.4% 186kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	96% 125g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	1.8% 1.3g	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	19% 14g	0% 0g	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	% 12.7g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.77g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	60% 0.78mg	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	33% 132μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.3% 29mg	59.5% 53.5mg	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	46.6% 7mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	73% 0.66mg	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	61.2% 4.9mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	43% 0.99mg	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	13% 91mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 407g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Seedless Raspberries Puree vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Seedless Raspberries Puree have 3.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 15.4 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.8 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 1 lb.

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

• Seedless Raspberries Puree have 1.4 times more Iron, 1.6 times more Manganese and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Copper, 1.9 times more Magnesium, 4.9 times more Phosphorus, 2.8 times more Potassium, 97.8 times more Sodium and 2.2 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Seedless Raspberries Puree have 2.6 times more Omega 3, 20.8 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Energy, 5.9 times more Fat, 16.9 times more Saturated Fat, 6.6 times more Omega 6, 3.4 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 1 lb.