Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, without added sugar VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	37% 1070kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	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	1.53% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	201% 262g	130g per day for Men 19-50 years
Sugars	345% 250g	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	81.6% 31g	68.4% 26g	38g per day for Men 19-50 years
Protein	17% 9.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19% 170μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	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	32.2% 29mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 261μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	51.3% 4.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	43% 300mg	NA	700mg per day for Men 19-50 years
Potassium	94% 3210mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	NA	11mg per day for Men 19-50 years
Water	19% 697g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without 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, without 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, without added sugar vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 1.7 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, without added sugar vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium and 298 times more Sodium than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Plums, dried (prunes), stewed, without added sugar 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, dried (prunes), stewed, without added sugar has 36.2 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.3 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein