Comparing Nutrients in 1 kilogram Dried Plums VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Dried Plums	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	82.8% 2400kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	184% 240g	130g per day for Men 19-50 years
Sugars	526% 381g	2.9% 2.1g	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	171% 124g	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	% 255g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.4g	g per day for Men 19-50 years
Fiber	187% 71g	52.6% 20g	38g per day for Men 19-50 years
Protein	39% 22g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	151% 1.96mg	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	10% 40μg	77.5% 310μg	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	6.67% 6mg	85.6% 77mg	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	28.7% 4.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	116% 9.3mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	68.3% 1.57mg	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	99% 690mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.36% 309g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Plums vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Dried Plums have 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B1, 7.8 times more Vitamin B9 and 12.8 times more Vitamin C than Raw Dried Plums.
• Both Raw Dried Plums and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Dried Plums as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Plums vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Dried Plums have 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 174.5 times more Sodium and 2.2 times more Water than Raw Dried Plums.
• Both Raw Dried Plums and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus per 1 kg.
• Both Raw Dried Plums as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dried Plums have 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13.1 times more Fat, 14.2 times more Saturated Fat and 5.8 times more Omega 6 than Raw Dried Plums.
• Both Raw Dried Plums and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 and Protein per 1 kg.
• Both Raw Dried Plums as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.