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

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Sweetened Dried Cranberries have 1.9 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Sweetened Dried Cranberries	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	1.82% 1.77g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	103% 134g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	162% 118g	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	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 25.6g	% 0.53g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Oven-heated 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	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	0% 0μg	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	0.36% 0.32mg	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	22.7% 3.4mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	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	7.9% 0.63mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	1.86% 13mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	5.3% 196g	3700g per day for Men 19-50 years

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

• Sweetened Dried Cranberries have 11 times more Vitamin E and 1.7 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 18 times more Vitamin B1, 2.1 times more Vitamin B2, 7.5 times more Vitamin B3, 8.7 times more Vitamin B6, more Vitamin B9 and 112.9 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries 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 Sweetened Dried Cranberries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.4 times more Copper, 3.7 times more Iron, 13.4 times more Magnesium, 2.3 times more Manganese, 23.2 times more Phosphorus, 18.4 times more Potassium, 149.6 times more Sodium, 7.7 times more Zinc and 7.6 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Oven-heated 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, 130.8 times more Sugars, more Fructose and 1.2 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 9 times more Fat, 23.5 times more Saturated Fat, 3.4 times more Omega 6 and 28.2 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Oven-heated 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.