Comparing Nutrients in 14 ounces Raw Sulfured Dried Apricots VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Raw Sulfured Dried Apricots	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	33% 957kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 249g	84% 109g	130g per day for Men 19-50 years
Sugars	293% 212g	1.6% 1.15g	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	68.4% 49.6g	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	% 131g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 31.3g	% 0.67g	g per day for Men 19-50 years
Fiber	76.2% 29g	24% 9.13g	38g per day for Men 19-50 years
Protein	24% 13.5g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	52.5% 0.68mg	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	9.92% 39.7μg	22% 87.3μg	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	4.4% 3.97mg	52% 47mg	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	115% 17mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	22% 218mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	64% 0.58mg	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	132% 10.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	37.8% 0.87mg	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	40.3% 282mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	136% 4612mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.3% 123g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Apricots vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Sulfured Dried Apricots have more Vitamin A, 2.4 times more Vitamin B2, 1.2 times more Vitamin B3, 43.3 times more Vitamin E and 1.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.1 times more Vitamin B1, 2.2 times more Vitamin B9 and 11.8 times more Vitamin C than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Sulfured Dried Apricots as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Sulfured Dried Apricots vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Sulfured Dried Apricots have 4.2 times more Calcium, 2.4 times more Copper, 3.5 times more Iron, 2.5 times more Potassium and 22 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Phosphorus, 39.1 times more Sodium and 2 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Apricots have 1.5 times more Energy, 2.3 times more Carbohydrate, 184.3 times more Sugars, more Fructose, 3.2 times more Fiber and 1.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10.1 times more Fat, 63.6 times more Saturated Fat, more Omega 3 and 3.8 times more Omega 6 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.