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

Weight per 500 calories

• Stewed Prunes: 443g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more energy per unit of mass than Stewed dehydrated Prunes, which is above average in comparison to other foods. Stewed Prunes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Stewed Prunes	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	1.1% 1.06g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	NA	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	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	101% 131g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	NA	18.8% 7.14g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.56% 0.48mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	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	0% 0μg	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	0% 0mg	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	NA	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Prunes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.6% 106mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	50% 0.45mg	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	64.7% 5.18mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	23.4% 164mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	46% 1562mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	NA	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.85mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	8.13% 301g	5.3% 196g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Stewed Prunes have more Vitamin A, 1.4 times more Vitamin B2 and 1.6 times more Vitamin B6 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 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Stewed dehydrated Prunes.
• 500 calories of Stewed Prunes have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Stewed dehydrated Prunes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 500 calories.

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

• 500 calories of Stewed Prunes have 2.6 times more Calcium, 2 times more Copper and 2.2 times more Iron 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 1.5 times more Manganese, 1.8 times more Phosphorus and 137.2 times more Sodium than Stewed dehydrated Prunes.
• Both Stewed Prunes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Potassium and Zinc per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Prunes have 1.5 times more Carbohydrate 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 15 times more Fat, 38 times more Saturated Fat and 1.4 times more Protein than Stewed dehydrated Prunes.
• Both Stewed Prunes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Prunes provide inadequate amounts of Protein
• Both Stewed dehydrated Prunes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 500 calories.