Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Dried Plums	3%	1%	96%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Energy	20% 579kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	195% 254g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	209% 151g	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	68% 49.2g	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	% 101g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.6g	g per day for Men 19-50 years
Fiber	21% 7.94g	74% 28g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	62.6% 0.81mg	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	3.97% 16μg	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	2.65% 2.4mg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	197% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	51.6% 1.2mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	7.2% 266g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Plums 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 Dried Plums 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 Dried Plums:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B1, 7.8 times more Vitamin B9 and 12.8 times more Vitamin C than Dried Plums.
• While 14 oz of Raw Dried Plums contain more Vitamin A, 5 times more Vitamin B2, 4.3 times more Vitamin E and 28.3 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 Dried Plums provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Dried Plums:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 174.5 times more Sodium than Dried Plums.
• While 14 oz of Raw Dried Plums contain 3.3 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.9 times more Potassium and 1.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Dried Plums contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Dried Plums lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 13.1 times more Fat and 14.2 times more Saturated Fat than Dried Plums.
• While 14 oz of Raw Dried Plums contain 1.6 times more Energy, 2.7 times more Carbohydrate, 181.6 times more Sugars, more Fructose and 3.6 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Dried Plums offer comparable quantities of Protein per 14 ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.