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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Roasted Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Vitamin A	NA	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	71.5% 0.93mg	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	NA	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	3.02% 2.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	225% 270μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dried Plums contains 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 Frozen Roasted Potatoes with Salt and Dried Plums offer comparable quantities of Protein per one pound.