Comparing Nutrients in 500 calories Sweetened Dried BlueberriesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Sweetened Dried Blueberries

158g

Frozen Crinkle Cut French Fried Potatoes with Salt

343g

Sweetened Dried Blueberries have 2.2 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Sweetened Dried Blueberries or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Blueberries

91%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

500 kcal ▼

Macro Nutrients

Sweetened Dried Blueberriesvs Frozen Crinkle Cut French Fried Potatoes with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.07%3.94g

Fat

17.6%17g

3.94 gvs17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.99%0.32g

Saturated Fat

13.4%4.28g

0.32 gvs4.28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16%0.26g

Omega 3

3.42%0.055g

0.26 gvs0.055 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.5%1.8g

Omega 6

5.1%0.87g

1.8 gvs0.87 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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97%126g

Carbohydrate

63%82g

126 gvs82 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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147%106g

Sugars

0.99%0.72g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

106 gvs0.72 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.24g

NA gvs0.24 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.48g

NA gvs0.48 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%12g

Fiber

18%6.85g

12 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.04%3.94g

Protein

14.3%8g

3.94 gvs8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweetened Dried Blueberriesvs Frozen Crinkle Cut French Fried Potatoes with Salt

1.23%11μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.15mg

Vitamin B1

30.3%0.36mg

Thiamine

0.15 mgvs0.36 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.4%0.2mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.2 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.4%1.82mg

Vitamin B3

46%7.33mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs7.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

30.7%1.53mg

Pantothenic acid

NA mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.4%0.24mg

Vitamin B6

51.6%0.67mg

Pyridoxine

0.24 mgvs0.67 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.73%19μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

19 μgvs106 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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41.7%37.5mg

Vitamin C

29.3%26.4mg

Ascorbic acid

37.5 mgvs26.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24.7%3.7mg

Vitamin E

2.3%0.34mg

Tocopherols and Tocotrienols

3.7 mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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78%94μg

Vitamin K

6%7.2μg

Phytomenadione or phylloquinone

94 μgvs7.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweetened Dried Blueberriesvs Frozen Crinkle Cut French Fried Potatoes with Salt

3%30mg

Calcium

4.45%44.5mg

30 mgvs44.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg

Copper

29.3%0.26mg

0.25 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.7%1.4mg

Iron

26.5%2.12mg

1.4 mgvs2.12 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.76%28.4mg

Magnesium

17%72mg

28.4 mgvs72 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

23.4%0.54mg

NA mgvs0.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.1%56.8mg

Phosphorus

39.6%277mg

56.8 mgvs277 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.93%338mg

Potassium

38.3%1301mg

338 mgvs1301 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.72%0.95μg

Selenium

3.1%1.7μg

0.95 μgvs1.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.32%4.73mg

Sodium

79.7%1195mg

4.73 mgvs1195 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.03%0.77mg

Zinc

10.6%1.16mg

0.77 mgvs1.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.63%23.3g

Water

6.2%230g

23.3 gvs230 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sweetened Dried Blueberries vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Sweetened Dried Blueberries have 1.6 times more Vitamin B2, 1.4 times more Vitamin C, 10.8 times more Vitamin E and 13 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 2.5 times more Vitamin B1, 4 times more Vitamin B3, 2.8 times more Vitamin B6 and 5.6 times more Vitamin B9 than Sweetened Dried Blueberries.
Both Sweetened Dried Blueberries 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 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Blueberries vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Iron, 2.5 times more Magnesium, 4.9 times more Phosphorus, 3.9 times more Potassium, 252.6 times more Sodium, 1.5 times more Zinc and 9.8 times more Water than Sweetened Dried Blueberries.
Both Sweetened Dried Blueberries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 500 kcal.
Both Sweetened Dried Blueberries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Sweetened Dried Blueberries have 4.7 times more Omega 3, 2.1 times more Omega 6, 1.5 times more Carbohydrate, 148 times more Sugars and 1.7 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 4.3 times more Fat, 13.6 times more Saturated Fat and 2 times more Protein than Sweetened Dried Blueberries.
Both Sweetened Dried Blueberries and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
Both Sweetened Dried Blueberries as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweetened Dried BlueberriesVS LitchisFrozen Crinkle Cut French Fried Potatoes with SaltVS LitchisSweetened Dried BlueberriesVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Sweetened Dried BlueberriesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Dried Blueberries or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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