Comparing Nutrients in 5 ounces Plums, canned, purple, light syrup pack, solids and liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	26% 34g	130g per day for Men 19-50 years
Sugars	30% 21.8g	0.41% 0.3g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	0.94% 0.52g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	21.4% 0.28mg	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	1.06% 4.25μg	11% 44μg	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	0.63% 0.57mg	12% 11mg	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	1.7% 0.26mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	12% 0.11mg	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	15.2% 1.2mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	9.68% 0.22mg	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	2.63% 18.4mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, light syrup pack, solids and liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Plums, canned, purple, light syrup pack, solids and liquids versus 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plums, canned, purple, light syrup pack, solids and liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Plums, canned, purple, light syrup pack, solids and liquids have 2 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.6 times more Vitamin B1, 7.2 times more Vitamin B3, 6.2 times more Vitamin B5, 7.3 times more Vitamin B6, 10.3 times more Vitamin B9 and 19.3 times more Vitamin C than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Plums, canned, purple, light syrup pack, solids and liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Plums, canned, purple, light syrup pack, solids and liquids have 1.4 times more Iron and 1.2 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Copper, 4.2 times more Magnesium, 4.9 times more Manganese, 6.2 times more Phosphorus, 4.1 times more Potassium, 17.5 times more Sodium and 4.3 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• 5 ounces of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plums, canned, purple, light syrup pack, solids and liquids have 73.1 times more Sugars than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Energy, 49.9 times more Fat, 156.1 times more Saturated Fat, 1.5 times more Carbohydrate, 2.2 times more Fiber and 6.3 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• 5 ounces of Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.