Comparing Nutrients in 1 kilogram Prunes, canned, heavy syrup pack, solids and liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	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	214% 278g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	100% 38g	52.6% 20g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	0% 0μg	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	31% 28mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	85.6% 0.77mg	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	51.3% 4.1mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	37% 260mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	19% 707g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Prunes, canned, heavy syrup pack, solids and liquids versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has more Vitamin A and 3.3 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.1 times more Vitamin B1, 2.5 times more Vitamin B3, 4.5 times more Vitamin B5, more Vitamin B9 and 2.8 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Prunes, canned, heavy syrup pack, solids and liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has 1.5 times more Copper than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium, 116.3 times more Sodium and 1.8 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Zinc
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has 1.9 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Energy, 25 times more Fat, 78.1 times more Saturated Fat and 2.7 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.