Comparing Nutrients in 100 grams Blackberries VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Blackberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.5% 43kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	21% 27.5g	130g per day for Men 19-50 years
Sugars	6.73% 4.88g	0.4% 0.29g	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	3.3% 2.4g	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	% 2.3g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 0.17g	g per day for Men 19-50 years
Fiber	14% 5.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	13.2% 0.17mg	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	6.25% 25μg	5.5% 22μg	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	23.3% 21mg	13% 12mg	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	7.8% 1.17mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	16% 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	7.75% 0.62mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	9.52% 0.22mg	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	3.14% 22mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 88g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Blackberries versus 100 g of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blackberries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Blackberries have 1.8 times more Vitamin C, 11.7 times more Vitamin E and 8.6 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.1 times more Vitamin B1, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 5.7 times more Vitamin B6 than Raw Blackberries.
• Both Blackberries and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Blackberries have insufficient amounts of Vitamin B1
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blackberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Blackberries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Blackberries have 2.2 times more Calcium, 2.9 times more Manganese, 1.3 times more Zinc and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Magnesium, 4.4 times more Phosphorus, 2.9 times more Potassium and 391 times more Sodium than Raw Blackberries.
• Both Blackberries and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Blackberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blackberries have 5.2 times more Omega 3, 16.8 times more Sugars, more Fructose and 2.3 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.7 times more Energy, 10.5 times more Fat, 77.3 times more Saturated Fat, 2.9 times more Carbohydrate and 1.8 times more Protein than Raw Blackberries.
• 100 grams of Blackberries provide inadequate amounts of Energy
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Blackberries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 100 grams.