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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	23% 662kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.14% 0.045g	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	0.69% 0.12g	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	98% 127g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	156% 113g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	37% 14g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	76% 0.99mg	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	0% 0μg	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	14.6% 13mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	99% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	5.9% 59mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	62% 0.56mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	26% 0.59mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	43% 1456mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	8.23% 304g	8.55% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Plums, dried (prunes), stewed, without added sugar 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 Plums, dried (prunes), stewed, without added sugar 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 Plums, dried (prunes), stewed, without added sugar:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 4.4 times more Vitamin B1, 3 times more Vitamin B3, 4.2 times more Vitamin B5, more Vitamin B9 and 2.7 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 2.7 times more Vitamin B2 and 12.4 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 Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Iron, 2.7 times more Phosphorus, 349 times more Sodium and 1.8 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 1.6 times more Copper than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Plums, dried (prunes), stewed, without added sugar contain similar levels of Magnesium, Manganese and Potassium per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.4 times more Energy, 31.2 times more Fat, 124.9 times more Saturated Fat and 2.4 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 119 times more Sugars and 1.6 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6 in one pound.