Comparing Nutrients in 500 calories Frozen Blueberries VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Frozen Blueberries: 980g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.2 times more energy per unit of mass than Frozen Blueberries, which is above average in comparison to other foods. Frozen Blueberries having low energy density.

Which food has more nutrients per 500 calories - Frozen Blueberries or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Frozen Blueberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.27g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.62% 0.52g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	9.63% 1.64g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	114% 83g	1.24% 0.9g	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	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	NA	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	69.7% 26.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	7.35% 4.1g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.18% 19.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.5% 0.58mg	41% 0.53mg	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	17% 68.6μg	17% 68.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.2% 24.5mg	40.7% 36.6mg	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	31.4% 4.7mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.84% 78.4mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	50% 0.45mg	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	22% 1.76mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	29.6% 0.68mg	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	15.4% 108mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	6.24% 0.69mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	23% 849g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Blueberries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Blueberries have 3.8 times more Vitamin B2, 15.2 times more Vitamin E and 22.5 times more Vitamin K 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 1.3 times more Vitamin B3 and 1.5 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Frozen Blueberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Blueberries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Blueberries have 1.9 times more Calcium, 2.1 times more Manganese and 4.3 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 1.4 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 2.8 times more Phosphorus, 2.8 times more Potassium, 123.9 times more Sodium and 1.8 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Blueberries have 19.6 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Carbohydrate, 92 times more Sugars and 3.7 times more Fiber 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 2.5 times more Fat, 6.5 times more Saturated Fat and 1.9 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Frozen Blueberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.