Comparing Nutrients in 100 grams 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	1.6% 46kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.8% 11.4g	20% 26g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	0.95% 0.69g	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	4.23% 3.07g	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	% 5.07g	NA	g per day for Men 19-50 years
Sucrose	% 1.57g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.33% 0.028mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	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	1.25% 5μg	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	10.6% 9.5mg	1.9% 1.7mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.13% 0.17mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	NA	420mg per day for Men 19-50 years
Manganese	2.26% 0.052mg	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	2.3% 16mg	NA	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	NA	11mg per day for Men 19-50 years
Water	2.36% 87.2g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Plums versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Plums vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 100 grams for Plums vs Frozen Roasted Potatoes with Salt:

• 100 grams of Plums have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Plums have 14.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 100 g 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.
• 100 grams of Plums provide inadequate amounts of Energy and Protein