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

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Plums	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	7.2% 209kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	70.2% 91g	130g per day for Men 19-50 years
Sugars	62% 45g	5.7% 4.13g	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	19.2% 14g	1.8% 1.3g	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	% 23g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.86g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Plums	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	104% 1.36mg	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	5.67% 22.7μg	11.3% 45.4μg	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	48% 43mg	65.5% 59mg	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	7.86% 1.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	5.6% 224μg	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	9.64% 0.77mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	27.2% 0.63mg	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	10.4% 72.6mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.7% 396g	9.44% 349g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Plums has 1.3 times more Vitamin B2 and 2.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.8 times more Vitamin B1, 3.5 times more Vitamin B3, 3.9 times more Vitamin B5, 10.3 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Plums.
• 1 pound of Plums have insufficient amounts of Vitamin B9
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Plums as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.3 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Raw Plums.
• Both Plums and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per one pound.
• 1 pound of Plums lack sufficient amounts of Magnesium and Zinc
• Both Raw Plums as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium, Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plums has 10.9 times more Sugars and 10.6 times more Fructose than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.9 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Raw Plums.
• 1 pound of Plums provide inadequate amounts of Energy and Protein
• Both Raw Plums as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.