Comparing Nutrients in 5 ounces Stewed Prunes VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Stewed Prunes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.52% 160kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.73% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	0% 0μg	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	2.68% 2.4mg	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

	Stewed Prunes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	20.7% 1.66mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	NA	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	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	7.5% 52.4mg	NA	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	NA	11mg per day for Men 19-50 years
Water	2.6% 96g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Frozen Roasted Potatoes with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Prunes vs Frozen Roasted Potatoes with Salt:

• Both Stewed dehydrated Prunes and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Stewed dehydrated Prunes as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Stewed Prunes vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Stewed Prunes have 1.6 times more Calcium and 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 149 times more Sodium than Stewed dehydrated Prunes.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Protein than Stewed dehydrated Prunes.
• Both Stewed Prunes and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.