Comparing Nutrients in 100 grams 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	8.28% 240kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	21% 27.5g	130g per day for Men 19-50 years
Sugars	52.6% 38g	0.4% 0.29g	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	17% 12.4g	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	% 25.5g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.17g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	4.5% 2.5g	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	4.33% 39μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.8% 0.21mg	13.2% 0.17mg	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% 4μg	5.5% 22μg	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	0.67% 0.6mg	13% 12mg	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	2.87% 0.43mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.6% 59.5μg	1.9% 2.3μg	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	4.3% 43mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	11.6% 0.93mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	9.52% 0.22mg	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	9.86% 69mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Dried Plums versus 100 g 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 100 grams of Dried Plums vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Dried Plums vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 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 100 grams.