Comparing Nutrients in 7 ounces Raw Sulfured Dried Apricots VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Raw Sulfured Dried Apricots	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.5% 478kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	42% 54.6g	130g per day for Men 19-50 years
Sugars	146% 106g	0.79% 0.58g	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	34.2% 25g	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	% 65.7g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.34g	g per day for Men 19-50 years
Fiber	38% 14.5g	12% 4.56g	38g per day for Men 19-50 years
Protein	12% 6.73g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	26.3% 0.34mg	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	4.96% 20μg	11% 43.7μg	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	2.2% 2mg	26% 23.4mg	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	57.3% 8.6mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	32% 0.29mg	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	66% 5.28mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	19% 0.43mg	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% 141mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	68% 2306mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Sulfured Dried Apricots vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Sulfured Dried Apricots have more Vitamin A, 2.4 times more Vitamin B2, 1.2 times more Vitamin B3, 43.3 times more Vitamin E and 1.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.1 times more Vitamin B1, 2.2 times more Vitamin B9 and 11.8 times more Vitamin C than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Sulfured Dried Apricots as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Sulfured Dried Apricots vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Sulfured Dried Apricots have 4.2 times more Calcium, 2.4 times more Copper, 3.5 times more Iron, 2.5 times more Potassium and 22 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Phosphorus, 39.1 times more Sodium and 2 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sulfured Dried Apricots have 1.5 times more Energy, 2.3 times more Carbohydrate, 184.3 times more Sugars, more Fructose, 3.2 times more Fiber and 1.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10.1 times more Fat, 63.6 times more Saturated Fat, more Omega 3 and 3.8 times more Omega 6 than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.