Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Blackberries	11%	9%	80%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blackberries	Recommended Dietary Allowance
Energy	7.14% 207kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	9.54% 6.9g	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	0% 0g	4.7% 3.4g	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	% 0.099g	% 3.27g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.099g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	3.27% 0.043mg	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	11% 44μg	8.86% 35.4μg	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	12% 11mg	33% 29.8mg	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	0.94% 0.14mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blackberries	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	26% 0.23mg	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	11% 0.88mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	40% 0.92mg	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	16.4% 115mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Blackberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Blackberries:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Blackberries.
• While 5 oz of Raw Blackberries contain 2.7 times more Vitamin C, 11.7 times more Vitamin E and 9.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Blackberries:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.7 times more Phosphorus, 2.3 times more Potassium and 349 times more Sodium than Blackberries.
• While 5 oz of Raw Blackberries contain 2.2 times more Calcium, 2.1 times more Copper, 4.1 times more Manganese, 1.6 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Blackberries contain similar levels of Iron and Magnesium per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blackberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.4 times more Energy, 10.2 times more Fat, 89.2 times more Saturated Fat, 2.5 times more Carbohydrate and 1.7 times more Protein than Blackberries.
• While 5 oz of Raw Blackberries contain 5.9 times more Omega 3, 23.2 times more Sugars, more Fructose and 2.7 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 5 ounces of Blackberries provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blackberries provide inadequate amounts of Omega 6 in five ounces.