Comparing Nutrients in 1 kilogram 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	50.3% 1460kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	491% 639g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	526% 381g	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	171% 124g	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	% 0.7g	% 255g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	187% 71g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	39% 22g	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	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	158% 2.05mg	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	77.5% 310μg	10% 40μg	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	85.6% 77mg	6.67% 6mg	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	6.67% 1mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	496% 595μg	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	13% 130mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	312% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	77.5% 6.2mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	130% 3mg	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	116% 810mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	215% 7320mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	18% 671g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Plums per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.1 times more Vitamin B1, 7.8 times more Vitamin B9 and 12.8 times more Vitamin C than Dried Plums.
• While 1 kg of Raw Dried Plums contains 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 one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 174.5 times more Sodium than Dried Plums.
• While 1 kg of Raw Dried Plums contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 13.1 times more Fat and 14.2 times more Saturated Fat than Dried Plums.
• While 1 kg of Raw Dried Plums contains 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 one kilogram.
• 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 one kilogram.