Comparing Nutrients in 1 pound Dried Plums VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Plums	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	37.5% 1089kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	223% 290g	96% 125g	130g per day for Men 19-50 years
Sugars	239% 173g	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	77.6% 56.2g	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	% 116g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.77g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	4.54% 18μg	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	3.02% 2.72mg	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	13% 1.95mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 270μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	142% 1.27mg	73% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	52.7% 4.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	44.7% 313mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	3.8% 140g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Plums 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 Dried Plums vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Dried Plums has more Vitamin A, 6 times more Vitamin B2, 4.3 times more Vitamin E and 25.9 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 2.4 times more Vitamin B1, 5.5 times more Vitamin B9 and 19.7 times more Vitamin C than Raw Dried Plums.
• Both Dried Plums and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Dried Plums as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Plums vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Dried Plums has 3.3 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.6 times more Potassium 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 1.4 times more Phosphorus and 195.5 times more Sodium than Raw Dried Plums.
• Both Dried Plums and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Zinc per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Dried Plums as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Plums has 1.5 times more Energy, 2.3 times more Carbohydrate, 131.5 times more Sugars, more Fructose and 3.1 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 13.5 times more Fat and 12.3 times more Saturated Fat than Raw Dried Plums.
• Both Dried Plums and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per one pound.
• Both Raw Dried Plums 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.