Comparing Nutrients in 500 calories Baked Red Potatoes VS Plums, canned, purple, heavy syrup pack, solids and liquids

Weight per 500 calories

• Baked Red Potatoes: 575g
• Plums, canned, purple, heavy syrup pack, solids and liquids: 562g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Plums, canned, purple, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Baked Red Potatoes	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	100% 131g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	173% 125g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	13.3% 5.06g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	8.1% 73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	11.7% 0.15mg	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	38.8% 155μg	4.2% 17μg	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	80.5% 72.4mg	2.5% 2.25mg	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	3.07% 0.46mg	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	5.06% 50.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	23% 0.21mg	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	50.3% 4.02mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	7.57% 0.17mg	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	59% 414mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.58% 0.39mg	11mg per day for Men 19-50 years
Water	12% 441g	11.5% 427g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Plums, Canned, Purple, Heavy Syrup Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Plums, canned, purple, heavy syrup pack, solids and liquids?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 500 calories of Baked Red Potatoes have 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 5.6 times more Vitamin B3, 4.8 times more Vitamin B5, 8 times more Vitamin B6, 9.2 times more Vitamin B9 and 32.2 times more Vitamin C than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 500 kcal of Plums, canned, purple, heavy syrup pack, solids and liquids contain 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• 500 calories of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 500 calories of Baked Red Potatoes have 4.8 times more Copper, 5.7 times more Magnesium, 5.7 times more Manganese, 5.7 times more Phosphorus, 6.1 times more Potassium and 5.8 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Baked Red Potatoes and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Iron and Water per 500 calories.
• 500 calories of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Baked Whole Red Potatoes as well as Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 2 times more Fiber and 6.5 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 500 kcal of Plums, canned, purple, heavy syrup pack, solids and liquids contain 15.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Plums, canned, purple, heavy syrup pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.