Comparing Nutrients in 7 ounces Plums VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.7g	40% 52g	130g per day for Men 19-50 years
Sugars	27% 19.7g	1.9% 1.37g	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	8.4% 6.1g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.17% 0.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	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	2.5% 9.92μg	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	21% 19mg	3.75% 3.37mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	4.2% 0.34mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	NA	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	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	4.54% 31.8mg	NA	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	4.68% 173g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plums vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Plums have 5.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Plums vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Plums have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.9 times more Iron, 2.9 times more Potassium and more Sodium than Raw Plums.
• Both Raw Plums as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums have 14.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.8 times more Energy, 2.3 times more Carbohydrate, 1.9 times more Fiber and 3.2 times more Protein than Raw Plums.
• 7 ounces of Plums provide inadequate amounts of Energy and Protein