Comparing Nutrients in 5 ounces Baked Potato Flesh VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Baked Potato Flesh	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.55% 132kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	14% 5.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	7.67% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	22% 0.29mg	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	3.2% 12.8μg	0% 0μg	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	20% 18mg	4.4% 3.97mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	18.6% 0.17mg	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	6.2% 0.5mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	6.04% 0.14mg	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% 71mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Prunes, canned, heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Prunes, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Prunes, canned, heavy syrup pack, solids and liquids:

• 5 ounces of Baked Potato Flesh have 3.1 times more Vitamin B1, 1.6 times more Vitamin B3, 5.6 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B9 and 4.6 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While 5 oz of Prunes, canned, heavy syrup pack, solids and liquids contain more Vitamin A and 5.8 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Prunes, canned, heavy syrup pack, solids and liquids:

• 5 ounces of Baked Potato Flesh have 1.8 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Baked Potato Flesh and Prunes, canned, heavy syrup pack, solids and liquids contain similar levels of Iron per five ounces.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.3 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• While 5 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 1.3 times more Carbohydrate and 2.5 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Prunes, canned, heavy syrup pack, solids and liquids offer comparable quantities of Energy per five ounces.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in five ounces.