Comparing Nutrients in 5 ounces 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	6.2% 180kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	69.7% 91g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	74.5% 54g	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	24.2% 17.6g	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	% 36g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	26.5% 10g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Vitamin A	NA	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.4% 0.29mg	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	1.4% 5.67μg	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	2.68% 2.4mg	0.94% 0.85mg	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	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70.3% 84.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	44.3% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	8.86% 0.71mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 58mg	420mg per day for Men 19-50 years
Manganese	NA	18.4% 0.42mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dried Plums per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces 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 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Raw Dried Plums have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Dried Plums:

• 5 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Dried Plums.
• While 5 oz of Raw Dried Plums contain 2.9 times more Calcium, 1.9 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Dried Plums contain 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 five ounces.