Comparing Nutrients in 1 kilogram Dried Plums VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Dried Plums	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	82.8% 2400kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	491% 639g	155% 201g	130g per day for Men 19-50 years
Sugars	526% 381g	12.6% 9.1g	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	171% 124g	4% 2.9g	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	% 255g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.9g	g per day for Men 19-50 years
Fiber	187% 71g	47.4% 18g	38g per day for Men 19-50 years
Protein	39% 22g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	230% 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	10% 40μg	25% 100μg	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	6.67% 6mg	144% 130mg	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	28.7% 4.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	43% 430mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	12.4% 494μg	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	116% 9.3mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	60% 1.38mg	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	99% 690mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	8.36% 309g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Plums versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Plums vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Dried Plums has more Vitamin A, 9.3 times more Vitamin B2, 1.3 times more Vitamin B3, 43 times more Vitamin E and 27 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.1 times more Vitamin B1, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 21.7 times more Vitamin C than Raw Dried Plums.
• Both Dried Plums and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Dried Plums as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Plums vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Dried Plums has 8.6 times more Calcium, 1.5 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.5 times more Water than Raw Dried Plums.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Dried Plums as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Plums has 2.8 times more Energy, 3.2 times more Carbohydrate, 41.9 times more Sugars, 42.8 times more Fructose and 3.9 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
• Both Dried Plums and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Protein per one kilogram.
• Both Raw Dried Plums as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.