Comparing Nutrients in 500 calories Plums VS Baked White Potatoes

Weight per 500 calories

• Plums: 1087g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2 times more energy per unit of mass than Raw Plums, which is average in comparison to other foods. Plums having low energy density.

Which food has more nutrients per 500 calories - Plums or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Plums	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	88% 115g	130g per day for Men 19-50 years
Sugars	149% 108g	11.5% 8.3g	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	46% 33.4g	2.7% 1.96g	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	% 55g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 17g	% 2.17g	g per day for Men 19-50 years
Fiber	40% 15.2g	30% 11.4g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Plums	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	20.5% 185μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.4% 0.3mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.32mg	88.2% 1.15mg	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	13.6% 54.3μg	51.6% 207μg	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	115% 103mg	76% 68.5mg	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	19% 2.83mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.6μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.54% 21.7μg	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	23% 1.85mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	44.7% 1.03mg	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	25% 174mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	50% 1707mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25.6% 948g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plums vs Baked White Potatoes:

• Raw Plums have 34 times more Vitamin A, 1.2 times more Vitamin B2, 1.5 times more Vitamin C, 13 times more Vitamin E and 4.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Plums.
• Both Raw Plums and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Plums as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plums vs Baked White Potatoes:

• Raw Plums have 2.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Raw Plums.
• Both Raw Plums and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 500 kcal.
• Both Raw Plums as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Plums have 13 times more Sugars, 17.1 times more Fructose and 1.3 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 1.5 times more Protein than Raw Plums.
• Both Raw Plums and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Plums as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.