Comparing Nutrients in 1 kilogram Plums, dried (prunes), stewed, without added sugar VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Plums, dried (prunes), stewed, without added sugar	Baked Potato Flesh	Recommended Dietary Allowance
Energy	37% 1070kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	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	1.53% 0.26g	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	216% 281g	166% 216g	130g per day for Men 19-50 years
Sugars	345% 250g	23.4% 17g	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	81.6% 31g	39.5% 15g	38g per day for Men 19-50 years
Protein	17% 9.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Plums, dried (prunes), stewed, without added sugar	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	19% 170μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	232% 3mg	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	0% 0μg	22.5% 90μg	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	32.2% 29mg	142% 128mg	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	12.7% 1.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 261μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, dried (prunes), stewed, without added sugar	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	19% 190mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	239% 2.15mg	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	51.3% 4.1mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	70% 1.6mg	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	43% 300mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	19% 697g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, dried (prunes), stewed, without added sugar VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, dried (prunes), stewed, without added sugar versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, dried (prunes), stewed, without added sugar vs Baked Potato Flesh:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 4.8 times more Vitamin B2 and 87 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.4 times more Vitamin B1, 1.9 times more Vitamin B3, 5.2 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9 and 4.4 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Plums, dried (prunes), stewed, without added sugar as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Plums, dried (prunes), stewed, without added sugar vs Baked Potato Flesh:

• 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus and 1.5 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Baked Potato Flesh contain similar levels of Iron, Manganese and Potassium per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Zinc
• Both Plums, dried (prunes), stewed, without added sugar as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, dried (prunes), stewed, without added sugar has 1.3 times more Carbohydrate, 14.7 times more Sugars and 2.1 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• Both Plums, dried (prunes), stewed, without added sugar and Baked Potato Flesh offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Plums, dried (prunes), stewed, without added sugar as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.