Comparing Nutrients in 5 ounces Dried Plums VS 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	11.7% 340kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	30% 39g	130g per day for Men 19-50 years
Sugars	74.5% 54g	0.57% 0.41g	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	24.2% 17.6g	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	% 36g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.24g	g per day for Men 19-50 years
Fiber	26.5% 10g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.35% 3.56g	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	6.14% 55.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	18.8% 0.24mg	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	1.4% 5.67μg	7.8% 31μg	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	0.94% 0.85mg	18.6% 16.7mg	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	4.06% 0.61mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.3% 84.3μg	2.7% 3.26μg	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	6.1% 61mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	16.5% 1.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	13.5% 0.31mg	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	14% 98mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Plums versus 5 oz of Oven-heated 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 Dried Plums vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Dried Plums have more Vitamin A, 6 times more Vitamin B2, 4.3 times more Vitamin E and 25.9 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Vitamin B1, 5.5 times more Vitamin B9 and 19.7 times more Vitamin C than Raw Dried Plums.
• Both Dried Plums and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E 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 D in five ounces.

Comparing minerals per 5 ounces for Dried Plums vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Dried Plums have 3.3 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.6 times more Potassium than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Phosphorus and 195.5 times more Sodium than Raw Dried Plums.
• Both Dried Plums and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Zinc per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Dried Plums as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Plums have 1.5 times more Energy, 2.3 times more Carbohydrate, 131.5 times more Sugars, more Fructose and 3.1 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13.5 times more Fat and 12.3 times more Saturated Fat than Raw Dried Plums.
• Both Dried Plums and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per five ounces.
• 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 five ounces.