Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Blueberries	5%	5%	90%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Energy	11% 319kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	22% 28.8g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	27.3% 19.8g	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	13.6% 9.86g	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	% 0.24g	% 9.7g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.22g	g per day for Men 19-50 years
Fiber	12% 4.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.9% 5g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	2.98% 12μg	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	26% 23.4mg	21.4% 19.2mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	12.6% 0.11mg	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	18.6% 1.5mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	29% 0.67mg	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	27.5% 192mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Blueberries:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Vitamin B1, 5.1 times more Vitamin B3, 4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 1.2 times more Vitamin C than Blueberries.
• While 7 oz of Raw Blueberries contain 1.3 times more Vitamin B2, 5.7 times more Vitamin E and 8.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Blueberries:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.5 times more Copper, 2.7 times more Iron, 4.7 times more Magnesium, 8.1 times more Phosphorus, 6.1 times more Potassium, 391 times more Sodium and 2.5 times more Zinc than Blueberries.
• While 7 oz of Raw Blueberries contain 1.5 times more Manganese and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Blueberries lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.8 times more Energy, 15.5 times more Fat, 38.6 times more Saturated Fat, 1.9 times more Carbohydrate and 3.4 times more Protein than Blueberries.
• While 7 oz of Raw Blueberries contain 3.2 times more Omega 3, 34.3 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Blueberries offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 7 ounces of Blueberries provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries provide inadequate amounts of Omega 6 in seven ounces.