Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Plums

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Plums	5%	5%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums	Recommended Dietary Allowance
Energy	10% 290kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.57% 0.56g	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	0.51% 0.087g	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	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	27% 19.7g	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	8.4% 6.1g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 3.1g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	4.43% 0.058mg	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	2.5% 9.92μg	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	21% 19mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Plums	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	4.5% 0.1mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Plums 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 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:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 3.3 times more Vitamin B5, 6.8 times more Vitamin B6 and 6.2 times more Vitamin B9 than Plums.
• While 7 oz of Raw Plums contain 3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Plums provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Plums have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Copper, 3.6 times more Iron, 3 times more Magnesium, 3 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium, more Sodium and 3.4 times more Zinc than Plums.
• While 7 oz of Raw Plums contain 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Plums lack sufficient amounts of Magnesium and Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Plums lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.2 times more Energy, 17.8 times more Fat, 73.5 times more Saturated Fat, 2.1 times more Carbohydrate, 1.4 times more Fiber and 3.3 times more Protein than Plums.
• While 7 oz of Raw Plums contain 47.2 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Plums provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Plums provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.