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

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Raspberries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	12% 8.77g	0.57% 0.42g	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	6.43% 4.66g	0% 0g	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	% 3.7g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.28g	g per day for Men 19-50 years
Fiber	34% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	15.4% 61.5μg	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	57.8% 52mg	17% 15.3mg	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	11.5% 1.73mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17% 0.15mg	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	17% 1.37mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	13.5% 0.31mg	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	8.22% 57.5mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 3.4 times more Vitamin C, 8.7 times more Vitamin E and 3.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.3 times more Vitamin B1, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Raspberries.
• Both Raw Raspberries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Raspberries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Raspberries have 1.9 times more Calcium, 4.3 times more Manganese, 1.2 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Phosphorus, 2.5 times more Potassium and 349 times more Sodium than Raw Raspberries.
• Both Raw Raspberries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Iron and Magnesium per 7 oz.
• Both Raw Raspberries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Raspberries have 7.9 times more Omega 3, 21 times more Sugars, more Fructose and 3.3 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Energy, 7.7 times more Fat, 65.7 times more Saturated Fat, 2 times more Carbohydrate and 2 times more Protein than Raw Raspberries.
• Both Raw Raspberries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 7 oz.
• Both Raw Raspberries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.