Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	7.14% 207kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	31% 40g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	37.7% 27.3g	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	17.6% 12.8g	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	% 14.3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.014g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	3.8% 0.05mg	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	2.83% 11.3μg	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	12% 11mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	NA	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	142% 3.26mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	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	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries, wild, canned, heavy syrup, drained 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 Blueberries, wild, canned, heavy syrup, drained 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 Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.2 times more Vitamin B1, 4.6 times more Vitamin B3, 10.9 times more Vitamin B5, 5.6 times more Vitamin B6, 3.9 times more Vitamin B9 and 25.7 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 8.5 times more Vitamin B2 and 7 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 K
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.5 times more Magnesium, 5.8 times more Phosphorus, 8.3 times more Potassium, 349 times more Sodium and 2.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 3.5 times more Iron and 14.6 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Energy, 14.7 times more Fat and 4.2 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 91.8 times more Sugars, more Fructose and 2.5 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein