Comparing Nutrients in 500 calories Dried Plums VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Dried Plums: 208g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Dried Plums have 1.5 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has above average energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Dried Plums or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	110% 79.4g	1.24% 0.9g	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	35.6% 26g	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	% 53g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 0.53g	g per day for Men 19-50 years
Fiber	39% 14.8g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	14% 7.8g	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	9.03% 81.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	41% 0.53mg	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	2.1% 8.33μg	17% 68.3μg	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	1.4% 1.25mg	40.7% 36.6mg	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	5.97% 0.9mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	5.95% 7.14μg	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	8.96% 89.6mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.33μg	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	24.2% 1.94mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.4mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	29.6% 0.68mg	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	20.5% 144mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	45% 1525mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.17mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	5.3% 196g	3700g per day for Men 19-50 years

Dried Plums VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Plums or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Dried Plums vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Dried Plums have 4 times more Vitamin B2 and 17.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 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 Raw Dried Plums.
• 500 calories of Dried Plums have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 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 A, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Dried Plums vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Dried Plums have 1.3 times more Copper than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Phosphorus, 291.4 times more Sodium and 1.4 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Magnesium, Manganese and Potassium per 500 calories.
• 500 calories of Dried Plums lack sufficient amounts of Zinc
• Both Raw Dried Plums as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Plums have 1.6 times more Carbohydrate, 88.2 times more Sugars, more Fructose and 2.1 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 20.1 times more Fat, 18.3 times more Saturated Fat and 1.7 times more Protein than Raw Dried Plums.
• Both Dried Plums and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Plums provide inadequate amounts of Protein
• 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 500 calories.