Comparing Nutrients in 7 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	16.4% 476kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	98% 127g	42% 54.6g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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% 24.6g	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	% 50.6g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.34g	g per day for Men 19-50 years
Fiber	37% 14g	12% 4.56g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	8.9% 5g	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	8.6% 77.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	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	2% 7.94μg	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	1.32% 1.2mg	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	5.7% 0.85mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	3.8% 4.56μg	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	8.53% 85.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	23% 1.85mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	19.6% 137mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw 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 or Regular Cut French Fried Potatoes with Salt.
• While 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 Raw Dried Plums and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• 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 7 oz.

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

• Raw 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 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, 195.5 times more Sodium and 2 times more Water than Raw Dried Plums.
• Both Raw Dried Plums and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 7 oz.
• Both Raw Dried Plums as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw 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 or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13.5 times more Fat, 12.3 times more Saturated Fat and 6.4 times more Omega 6 than Raw Dried Plums.
• Both Raw Dried Plums and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 and Protein per 7 oz.
• Both Raw Dried Plums 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.