Comparing Nutrients in 100 grams Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Blueberries	5%	5%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Energy	5.03% 146kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	5.14% 5g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	13.7% 9.96g	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	6.86% 4.97g	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	% 0.07g	% 4.88g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.11g	g per day for Men 19-50 years
Fiber	5.26% 2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	1.32% 0.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1% 0.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.75% 31μg	1.5% 6μg	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	8.56% 7.7mg	10.8% 9.7mg	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	0.67% 0.1mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Calcium	1.3% 13mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	6.33% 0.057mg	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	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	14.6% 0.34mg	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	11.6% 81mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.28% 84.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Blueberries per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt vs Blueberries:

• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.9 times more Vitamin B1, 5.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 5.2 times more Vitamin B9 than Blueberries.
• While 100 g of Raw Blueberries contain 1.3 times more Vitamin C, 5.7 times more Vitamin E and 9.2 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 Blueberries provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Blueberries have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Crinkle Cut French Fried Potatoes with Salt vs Blueberries:

• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 6.8 times more Phosphorus, 4.9 times more Potassium, 349 times more Sodium and 2.1 times more Zinc than Blueberries.
• While 100 g of Raw Blueberries contain 2.1 times more Manganese and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 100 grams of Blueberries lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more Energy, 15.1 times more Fat, 44.6 times more Saturated Fat, 1.7 times more Carbohydrate and 3.2 times more Protein than Blueberries.
• While 100 g of Raw Blueberries contain 3.6 times more Omega 3, 47.4 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Blueberries offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 100 grams of Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Blueberries provide inadequate amounts of Omega 6 in 100 grams.