Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Sweetened Dried Cranberries have 2.1 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Sweetened Dried Cranberries	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	1.82% 1.77g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	63% 82g	130g per day for Men 19-50 years
Sugars	162% 118g	0.99% 0.72g	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	60.5% 44g	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	% 48.2g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 25.6g	% 0.48g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	18% 6.85g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	51.6% 0.67mg	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	0% 0μg	26.5% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.36% 0.32mg	29.3% 26.4mg	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	22.7% 3.4mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	29.3% 0.26mg	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	7.9% 0.63mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	23.4% 0.54mg	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	1.86% 13mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Sweetened Dried Cranberries have 10 times more Vitamin E and 1.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 17.2 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3, 10.9 times more Vitamin B6, more Vitamin B9 and 81.2 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Copper, 3.4 times more Iron, 11.1 times more Magnesium, 1.8 times more Manganese, 21.4 times more Phosphorus, 16.4 times more Potassium, 147.2 times more Sodium, 7.2 times more Zinc and 9 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweetened Dried Cranberries have 1.6 times more Carbohydrate, 163.8 times more Sugars, more Fructose and 1.3 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.7 times more Fat, 29.9 times more Saturated Fat, 3.4 times more Omega 6 and 29 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Sweetened Dried Cranberries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.