Comparing Nutrients in 1 pound Prunes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Prunes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	53% 1538kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	30% 16.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Prunes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.38mg	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	2.27% 9.07μg	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	0% 0mg	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	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

	Prunes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	32.7% 327mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	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	200% 16mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	NA	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	72.6% 508mg	NA	700mg per day for Men 19-50 years
Potassium	141% 4799mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	NA	11mg per day for Men 19-50 years
Water	0.49% 18g	8.35% 309g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Raw Dehydrated Prunes.

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

• Raw Dehydrated Prunes have 4.8 times more Calcium, 7 times more Iron and 2.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 59.6 times more Sodium and 17 times more Water than Raw Dehydrated Prunes.

Comparison of macro-nutrients per 1 pound:

• Raw Dehydrated Prunes have 2.7 times more Energy, 3.4 times more Carbohydrate and 1.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.5 times more Fat than Raw Dehydrated Prunes.
• Both Raw Dehydrated Prunes as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.