Comparing Nutrients in 1 pound Dried Plums VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	37.5% 1089kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	91% 119g	130g per day for Men 19-50 years
Sugars	239% 173g	4.3% 3.13g	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	77.6% 56.2g	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	% 116g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	4.54% 18μg	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	3.02% 2.72mg	8.57% 7.7mg	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	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 270μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	142% 1.27mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	52.7% 4.2mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	NA	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	44.7% 313mg	NA	700mg per day for Men 19-50 years
Potassium	98% 3320mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	3.8% 140g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Dried Plums versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Plums vs Frozen Roasted Potatoes with Salt:

• Both Raw Dried Plums and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Raw Dried Plums as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Dried Plums vs Frozen Roasted Potatoes with Salt:

• 1 pound of Dried Plums has 2.9 times more Calcium, 1.9 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than Raw Dried Plums.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Plums has 1.9 times more Energy, 2.4 times more Carbohydrate, 55.3 times more Sugars and 2.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Dried Plums and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one pound.