Comparing Nutrients in 1 kilogram Plums, canned, purple, water pack, solids and liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14% 410kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	201% 262g	130g per day for Men 19-50 years
Sugars	139% 101g	9.5% 6.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	68.4% 26g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	51% 460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	NA	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	7.5% 30μg	NA	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	30% 27mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	NA	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	20% 1.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	NA	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	NA	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	18.6% 130mg	NA	700mg per day for Men 19-50 years
Potassium	37% 1260mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	NA	11mg per day for Men 19-50 years
Water	24% 884g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, water pack, solids and liquids VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, water pack, solids and liquids versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, purple, water pack, solids and liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Plums, canned, purple, water pack, solids and liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.1 times more Iron, 3.6 times more Potassium and 298 times more Sodium than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 14.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.1 times more Energy, 2.4 times more Carbohydrate, 2.9 times more Fiber and 5.7 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Energy and Protein