Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, with added sugar VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Plums, dried (prunes), stewed, with added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	42.8% 1240kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	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	2.76% 0.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	68.4% 26g	38g per day for Men 19-50 years
Protein	19.5% 11g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, with added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	0% 0μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, with added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	130% 10.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	NA	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	47% 330mg	NA	700mg per day for Men 19-50 years
Potassium	92% 3120mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	NA	11mg per day for Men 19-50 years
Water	17.6% 651g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, with added sugar VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, dried (prunes), stewed, with added sugar 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, dried (prunes), stewed, with added sugar vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Plums, dried (prunes), stewed, with added sugar 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, dried (prunes), stewed, with added sugar vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Plums, dried (prunes), stewed, with added sugar has 1.4 times more Calcium and 2.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium and 149 times more Sodium than Plums, dried (prunes), stewed, with added sugar.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, dried (prunes), stewed, with added sugar has 1.3 times more Carbohydrate and 1.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2 times more Protein than Plums, dried (prunes), stewed, with added sugar.
• Both Plums, dried (prunes), stewed, with added sugar and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Protein