Comparing Nutrients in 1 kilogram Plums VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	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	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	201% 262g	130g per day for Men 19-50 years
Sugars	137% 99g	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	42.3% 30.7g	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	% 50.7g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	37% 14g	68.4% 26g	38g per day for Men 19-50 years
Protein	12.5% 7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Plums	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	23.3% 0.28mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	12.5% 50μg	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	106% 95mg	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	21.3% 1.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	NA	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	23% 160mg	NA	700mg per day for Men 19-50 years
Potassium	46% 1570mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	NA	11mg per day for Men 19-50 years
Water	23.6% 872g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums 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 vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Plums has 5.6 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 vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Plums has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.9 times more Iron, 2.9 times more Potassium and more Sodium than Raw Plums.
• Both Raw Plums 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 has 14.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.8 times more Energy, 2.3 times more Carbohydrate, 1.9 times more Fiber and 3.2 times more Protein than Raw Plums.
• 1 kilogram of Plums provide inadequate amounts of Energy and Protein