Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	17% 22.2g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	21% 15g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	NA	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.65% 0.086mg	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	NA	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	4.9% 4.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	NA	19% 0.17mg	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	8.86% 0.71mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	NA	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	75.4% 1.73mg	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	NA	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Frozen Blackberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Frozen Blackberries:

• 5 oz of Frozen Blackberries contain 1.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Frozen Blackberries:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.2 times more Potassium and 298 times more Sodium than Frozen Blackberries.
• While 5 oz of Frozen Blackberries contain 1.9 times more Calcium and 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2 times more Energy, 1.7 times more Carbohydrate and 1.9 times more Protein than Frozen Blackberries.
• While 5 oz of Frozen Blackberries contain 15.5 times more Sugars and 1.9 times more Fiber than Frozen Roasted Potatoes with Salt.