Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	20% 579kcal	14.6% 425kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	85.7% 111g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	137% 99g	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	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	66.6% 0.87mg	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	30.8% 123μg	0% 0μg	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	34% 30.6mg	12.8% 11.5mg	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	2.65% 0.4mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	86.3% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	54.2% 0.49mg	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	30.8% 2.46mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	22.6% 0.52mg	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	46% 321mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	37.5% 1274mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.48% 277g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Plums, dried (prunes), stewed, without added sugar per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Plums, dried (prunes), stewed, without added sugar:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.4 times more Vitamin B1, 3 times more Vitamin B3, 4.2 times more Vitamin B5, more Vitamin B9 and 2.7 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• While 14 oz of Plums, dried (prunes), stewed, without added sugar contain 2.7 times more Vitamin B2 and 12.4 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 Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 14 ounces of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Plums, dried (prunes), stewed, without added sugar:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Iron, 2.7 times more Phosphorus, 349 times more Sodium and 1.8 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While 14 oz of Plums, dried (prunes), stewed, without added sugar contain 1.6 times more Copper than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Plums, dried (prunes), stewed, without added sugar contain similar levels of Magnesium, Manganese and Potassium per 14 ounces.
• 14 ounces of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Energy, 31.2 times more Fat, 124.9 times more Saturated Fat and 2.4 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• While 14 oz of Plums, dried (prunes), stewed, without added sugar contain 119 times more Sugars and 1.6 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.