Comparing Nutrients in 1 kilogram Canned Prune Juice VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Prune Juice	Baked White Potatoes	Recommended Dietary Allowance
Energy	24.5% 710kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	162% 211g	130g per day for Men 19-50 years
Sugars	227% 165g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	26.3% 10g	55.3% 21g	38g per day for Men 19-50 years
Protein	11% 6.1g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	162% 2.1mg	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	95% 380μg	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	45.6% 41mg	140% 126mg	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	8% 1.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12% 120mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	15% 602μg	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	148% 12mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	82% 1.9mg	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	35.7% 250mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22% 812g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Prune Juice vs Baked White Potatoes:

• Canned Prune Juice has 1.6 times more Vitamin B2 and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Vitamin B1, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, more Vitamin B9 and 3.1 times more Vitamin C than Canned Prune Juice.
• Both Canned Prune Juice and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Prune Juice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Prune Juice vs Baked White Potatoes:

• Canned Prune Juice has 1.8 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Canned Prune Juice.
• Both Canned Prune Juice and Baked Whole White Potatoes have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Prune Juice has 10.8 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Energy, 2.1 times more Fiber and 3.4 times more Protein than Canned Prune Juice.
• Both Canned Prune Juice and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Canned Prune Juice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.