Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Energy	10% 290kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	24% 31g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	29.2% 21g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	26% 9.92g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	9.3% 0.12mg	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	15.4% 61.5μg	17% 67.5μg	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	17% 15.3mg	6.84% 6.15mg	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	1.32% 0.2mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Blackberries	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.5% 0.24mg	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	15.4% 1.23mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	106% 2.43mg	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	23% 161mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Frozen Blackberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Frozen Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Frozen Blackberries:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.5 times more Vitamin C than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 11.7 times more Vitamin E and 9.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Blackberries provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Frozen Blackberries:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Phosphorus, 2.7 times more Potassium, 349 times more Sodium and 1.4 times more Zinc than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 2.2 times more Calcium, 1.6 times more Copper, 1.3 times more Iron and 7.8 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Blackberries contain similar levels of Magnesium per seven ounces.
• 7 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 Frozen Blackberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Energy, 11.6 times more Fat, 83.3 times more Saturated Fat, 1.5 times more Carbohydrate and 2 times more Protein than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 5.1 times more Omega 3, 50.8 times more Sugars and 2.5 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Blackberries provide inadequate amounts of Omega 6 in seven ounces.