Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Baked Red Potatoes	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	30% 870kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	178% 231g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	298% 216g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	41% 23g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	21.5% 0.28mg	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	67.5% 270μg	7.5% 30μg	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	140% 126mg	4.44% 4mg	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	5.33% 0.8mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	51% 0.46mg	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	87.5% 7mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	103% 720mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	20.6% 761g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Plums, canned, heavy syrup, drained:

• Baked Whole Red Potatoes have 4.2 times more Vitamin B1, 1.2 times more Vitamin B2, 5.5 times more Vitamin B3, 7.6 times more Vitamin B6, 9 times more Vitamin B9 and 31.5 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 20 times more Vitamin A, 3.3 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Plums, canned, heavy syrup, drained:

• Baked Whole Red Potatoes have 3.8 times more Copper, 5.6 times more Magnesium, 4.8 times more Phosphorus, 5.9 times more Potassium and 5.7 times more Zinc than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 1.6 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Plums, canned, heavy syrup, drained have similar amounts of Calcium, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 5.2 times more Protein than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 15.1 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Plums, canned, heavy syrup, drained have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Baked Whole Red Potatoes as well as Plums, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.