Comparing Nutrients in 1 kilogram Prune puree VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Prune puree	Baked Red Potatoes	Recommended Dietary Allowance
Energy	88.6% 2570kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	501% 651g	151% 196g	130g per day for Men 19-50 years
Sugars	538% 390g	19.7% 14.3g	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	192% 139g	6.07% 4.4g	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	% 223g	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.5% 21g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	111% 1000μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	163% 2.12mg	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	NA	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.8% 43mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	31% 310mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	NA	193% 1.74mg	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	350% 28mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	NA	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	NA	36.4% 4mg	11mg per day for Men 19-50 years
Water	8.1% 300g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prune puree vs Baked Red Potatoes:

• Prune puree has 100 times more Vitamin A, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B1 and 2.9 times more Vitamin C than Prune puree.

Comparing minerals per 1 kilogram for Prune puree vs Baked Red Potatoes:

• Prune puree has 3.4 times more Calcium, 4 times more Iron, 1.6 times more Potassium and 1.9 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Water than Prune puree.
• Both Prune puree and Baked Whole Red Potatoes have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prune puree has 3 times more Energy, 3.3 times more Carbohydrate, 27.3 times more Sugars, 31.6 times more Fructose and 1.8 times more Fiber than Baked Whole Red Potatoes.
• Both Prune puree and Baked Whole Red Potatoes have similar amounts of Protein per 1 kg.
• Both Prune puree as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.