Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Plums, dried (prunes), stewed, without added sugar

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Plums, dried (prunes), stewed, without added sugar: 280g

Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more energy per 100g than Plums, dried (prunes), stewed, without added sugar. It has average energy density when compared to other foods. Plums, dried (prunes), stewed, without added sugar having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	60.6% 78.7g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	97% 70g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	23% 8.7g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	4.8% 2.7g	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	5.3% 47.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	47% 0.61mg	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	16% 63.7μg	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	17.6% 16mg	9.03% 8.13mg	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	1.37% 0.21mg	3.55% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	61% 73μg	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	2.67% 26.7mg	5.33% 53.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	38.3% 0.34mg	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	16% 1.27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	12% 50.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16% 0.37mg	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	23.8% 166mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	0.51% 0.28μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	3.73% 138g	5.3% 196g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Plums, Dried (prunes), Stewed, Without Added Sugar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Plums, dried (prunes), stewed, without added sugar?

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Plums, dried (prunes), stewed, without added sugar:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.2 times more Vitamin B1, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, more Vitamin B9 and 1.9 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• While 300 kcal of Plums, dried (prunes), stewed, without added sugar contain 3.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 17 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• 300 calories of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B5 and 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 300 calories.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Plums, dried (prunes), stewed, without added sugar:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Phosphorus, 255.8 times more Sodium and 1.3 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While 300 kcal of Plums, dried (prunes), stewed, without added sugar contain 2.2 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 Iron, Magnesium, Manganese and Potassium per 300 calories.
• 300 calories 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 22.9 times more Fat, 91.5 times more Saturated Fat and 1.8 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• While 300 kcal of Plums, dried (prunes), stewed, without added sugar contain 1.6 times more Carbohydrate, 162.3 times more Sugars and 2.1 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 Energy per 300 calories.
• 300 calories 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 300 calories.