Comparing Nutrients in 1 pound Plums, dried (prunes), stewed, without added sugar VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.7% 485kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	96% 125g	130g per day for Men 19-50 years
Sugars	156% 113g	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	37% 14g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	60% 0.78mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.6% 13mg	59.5% 53.5mg	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	5.75% 0.86mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 118μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	73% 0.66mg	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	23.2% 1.86mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	43% 0.99mg	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	19.4% 136mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	43% 1456mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.55% 316g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums, dried (prunes), stewed, without added sugar versus 1 lb of Oven-heated 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 pound of Plums, dried (prunes), stewed, without added sugar vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Plums, dried (prunes), stewed, without added sugar has 3.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 11.3 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.1 times more Vitamin B1, 3 times more Vitamin B3, 4.6 times more Vitamin B5, more Vitamin B9 and 4.1 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Plums, dried (prunes), stewed, without added sugar as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Plums, dried (prunes), stewed, without added sugar vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 391 times more Sodium and 2.1 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Zinc
• Both Plums, dried (prunes), stewed, without added sugar as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums, dried (prunes), stewed, without added sugar has 86.1 times more Sugars and 1.3 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Energy, 32.1 times more Fat, 108.2 times more Saturated Fat and 2.6 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Plums, dried (prunes), stewed, without added sugar as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.