Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Energy	10% 290kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	50% 65.2g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	NA	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	0% 0g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	8.37% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	31% 0.4mg	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	15.4% 61.5μg	0% 0μg	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	17% 15.3mg	5.95% 5.36mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	39.7% 0.36mg	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	15.4% 1.23mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	7.94% 0.18mg	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% 161mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Plums, dried (prunes), stewed, with added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Plums, dried (prunes), stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Plums, dried (prunes), stewed, with added sugar:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.8 times more Vitamin B1, 3.2 times more Vitamin B3, 4.5 times more Vitamin B5, more Vitamin B9 and 2.9 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 2.5 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Plums, dried (prunes), stewed, with added sugar provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Plums, dried (prunes), stewed, with added sugar:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Manganese, 2.5 times more Phosphorus, 1.2 times more Potassium, 174.5 times more Sodium and 1.5 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 1.6 times more Calcium, 2.3 times more Copper and 1.7 times more Iron than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Plums, dried (prunes), stewed, with added sugar contain similar levels of Magnesium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 22.7 times more Fat, 73.5 times more Saturated Fat and 2.1 times more Protein than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 1.4 times more Carbohydrate and 1.9 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Plums, dried (prunes), stewed, with added sugar offer comparable quantities of Energy per seven ounces.
• 7 ounces of Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.