Comparing Nutrients in 100 calories Java-plum VS Baked White Potatoes

Weight per 100 calories

• Java-plum: 167g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 1.5 times more energy per unit of mass than Raw Java-plum, which is average in comparison to other foods. Java-plum having low energy density.

Which food has more nutrients per 100 calories - Java-plum or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Java-plum	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	NA	6% 2.3g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.87% 0.063mg	17.6% 0.23mg	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	10.3% 41.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.5% 24mg	15.2% 13.7mg	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	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	NA	15.3% 0.14mg	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	3.96% 0.32mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	NA	8.93% 0.21mg	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	4.05% 28.3mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	NA	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.3mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	NA	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	3.74% 139g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Java-plum vs Baked White Potatoes:

• Raw Java-plum has 1.7 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Java-plum.
• Both Raw Java-plum as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Java-plum vs Baked White Potatoes:

• Raw Java-plum has 2.9 times more Calcium, 3.1 times more Sodium and 1.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Iron, 2.9 times more Phosphorus and 4.5 times more Potassium than Raw Java-plum.
• Both Raw Java-plum and Baked Whole White Potatoes have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes contain 1.9 times more Protein than Raw Java-plum.
• Both Raw Java-plum and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Java-plum as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.