Comparing Nutrients in 5 ounces Blueberries, canned, heavy syrup, solids and liquids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	30% 39g	130g per day for Men 19-50 years
Sugars	40% 29g	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	18.8% 0.24mg	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	0.71% 2.83μg	7.8% 31μg	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	1.73% 1.56mg	18.6% 16.7mg	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	3.6% 0.54mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	23% 0.21mg	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	5.85% 0.47mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	13.5% 0.31mg	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	2.02% 14mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries, canned, heavy syrup, solids and liquids versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries, canned, heavy syrup, solids and liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have 1.7 times more Vitamin B2, 3.8 times more Vitamin E and 2.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Vitamin B1, 18.9 times more Vitamin B3, 5.5 times more Vitamin B5, 4.8 times more Vitamin B6, 11 times more Vitamin B9 and 10.7 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Blueberries, canned, heavy syrup, solids and liquids 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 five ounces.

Comparing minerals per 5 ounces for Blueberries, canned, heavy syrup, solids and liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have 1.2 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Copper, 2.3 times more Iron, 7 times more Magnesium, 9.7 times more Phosphorus, 11.8 times more Potassium, 130.3 times more Sodium and 5.7 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Manganese per five ounces.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have 3.2 times more Omega 3 and 70.6 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 15.5 times more Fat, 40.1 times more Saturated Fat, 1.4 times more Fiber and 3.9 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in five ounces.