Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Plums

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Dried Plums: 125g

Raw Dried Plums have 1.5 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is above average in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Dried Plums?

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	61.4% 80g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	65.7% 47.7g	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	21.4% 15.5g	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	% 0.22g	% 32g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.19g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	23.4% 8.88g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.4% 48.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	19.7% 0.26mg	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	10.2% 41μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	0.83% 0.75mg	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	1.24% 0.19mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	5.38% 53.8mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5μg	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	17.5% 1.4mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	12.2% 51.3mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	16.3% 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	26% 181mg	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	0.68% 0.38μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.04% 38.7g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Dried Plums Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Dried Plums?

Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Dried Plums:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 8.2 times more Vitamin B9 and 29.3 times more Vitamin C than Dried Plums.
• While 300 kcal of Raw Dried Plums contain 4 times more Vitamin B2 and 17.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• 300 calories of Dried Plums have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Dried Plums have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Dried Plums:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Iron, 2.1 times more Phosphorus, 291.4 times more Sodium and 1.4 times more Zinc than Dried Plums.
• While 300 kcal of Raw Dried Plums contain 1.3 times more Copper than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Dried Plums contain similar levels of Magnesium, Manganese and Potassium per 300 calories.
• 300 calories of Dried Plums lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Dried Plums lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 20.1 times more Fat, 18.3 times more Saturated Fat and 1.7 times more Protein than Dried Plums.
• While 300 kcal of Raw Dried Plums contain 1.6 times more Carbohydrate, 88.2 times more Sugars, more Fructose and 2.1 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Dried Plums offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Plums provide inadequate amounts of Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.