Comparing Nutrients in 7 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	8.7% 252kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	98% 127g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	104% 75.7g	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	34% 24.6g	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	% 50.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	37% 14g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Vitamin A	NA	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.3% 0.41mg	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	2% 7.94μg	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	3.75% 3.37mg	1.32% 1.2mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dried Plums	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	NA	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	12.4% 0.99mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	NA	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	NA	25.8% 0.59mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.65% 135g	1.66% 61.4g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 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 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Raw Dried Plums have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Dried Plums.
• While 7 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.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.