Comparing Nutrients in 1 kilogram Plums, canned, purple, water pack, solids and liquids VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Baked Potato Skin	Recommended Dietary Allowance
Energy	14% 410kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	354% 461g	130g per day for Men 19-50 years
Sugars	139% 101g	19.3% 14g	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	23.7% 9g	208% 79g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	51% 460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	472% 6.14mg	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	7.5% 30μg	55% 220μg	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	30% 27mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7% 70mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	908% 8.17mg	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% 1.6mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	268% 6.16mg	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	18.6% 130mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24% 884g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, water pack, solids and liquids VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, water pack, solids and liquids versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, purple, water pack, solids and liquids vs Baked Potato Skin:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 46 times more Vitamin A and 2.5 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.8 times more Vitamin B1, 2.6 times more Vitamin B2, 8.3 times more Vitamin B3, 11.9 times more Vitamin B5, 22.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 5 times more Vitamin C than Plums, canned, purple, water pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin K
• Both Plums, canned, purple, water pack, solids and liquids as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, purple, water pack, solids and liquids vs Baked Potato Skin:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 1.9 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4.9 times more Calcium, 20.9 times more Copper, 44 times more Iron, 8.6 times more Magnesium, 18.7 times more Manganese, 7.8 times more Phosphorus, 4.5 times more Potassium and 6.1 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Plums, canned, purple, water pack, solids and liquids as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, purple, water pack, solids and liquids has 7.2 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4.8 times more Energy, 4.2 times more Carbohydrate, 8.8 times more Fiber and 11 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Energy and Protein
• Both Plums, canned, purple, water pack, solids and liquids as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.