Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Dried Figs	Recommended Dietary Allowance
Energy	23% 662kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	223% 290g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	300% 217g	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	143% 104g	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	% 0.32g	% 112g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.32g	g per day for Men 19-50 years
Fiber	24% 9.07g	117% 44.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	37% 0.48mg	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	35% 141μg	10.2% 41μg	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	39% 35mg	6.05% 5.44mg	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	3.02% 0.45mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	59% 70.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Dried Figs	Recommended Dietary Allowance
Calcium	5.9% 59mg	73.5% 735mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	145% 1.3mg	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	35% 2.8mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	101% 2.3mg	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	52.5% 367mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.23% 304g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw Dried Figs per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Raw Dried Figs:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.2 times more Vitamin B1, 3.5 times more Vitamin B3, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 6.4 times more Vitamin C than Raw Dried Figs.
• While 1 lb of Raw Dried Figs contains 2.2 times more Vitamin B2, 3.5 times more Vitamin E and 7.4 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 Raw Dried Figs provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Raw Dried Figs have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Raw Dried Figs:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.2 times more Phosphorus and 34.9 times more Sodium than Raw Dried Figs.
• While 1 lb of Raw Dried Figs contains 12.5 times more Calcium, 3.7 times more Copper, 3.3 times more Iron, 3.2 times more Magnesium, 3.2 times more Manganese, 1.8 times more Potassium and 1.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound 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 Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 5.4 times more Fat and 8.7 times more Saturated Fat than Raw Dried Figs.
• While 1 lb of Raw Dried Figs contains 1.7 times more Energy, 1.4 times more Omega 6, 2.7 times more Carbohydrate, 228.2 times more Sugars, more Fructose, 4.9 times more Fiber and 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one pound.