Comparing Nutrients in 7 ounces Plums, canned, purple, light syrup pack, solids and liquids VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, light syrup pack, solids and liquids	2%	1%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Plums, canned, purple, light syrup pack, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	32% 42g	130g per day for Men 19-50 years
Sugars	42% 30.5g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	11% 4.17g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, light syrup pack, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	32.2% 0.42mg	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	1.5% 5.95μg	19% 75.4μg	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	0.88% 0.79mg	27.8% 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	2.4% 0.36mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, light syrup pack, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	28% 0.25mg	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	21.3% 1.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	16.3% 0.38mg	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	3.7% 25.8mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, light syrup pack, solids and liquids VS Baked White Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, canned, purple, light syrup pack, solids and liquids versus 7 oz of Baked White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids vs Baked White Potatoes:

• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids have 1.6 times more Vitamin K than Baked White Potatoes.
• While 7 oz of Baked Whole White Potatoes contain 3 times more Vitamin B1, 5.1 times more Vitamin B3, 5.3 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9 and 31.5 times more Vitamin C than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Baked White Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Plums, canned, purple, light syrup pack, solids and liquids vs Baked White Potatoes:

• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids have 1.3 times more Iron than Baked White Potatoes.
• While 7 oz of Baked Whole White Potatoes contain 3.3 times more Copper, 5.4 times more Magnesium, 5.9 times more Manganese, 5.8 times more Phosphorus, 5.8 times more Potassium and 4.4 times more Zinc than Plums, canned, purple, light syrup pack, solids and liquids.
• Both Plums, canned, purple, light syrup pack, solids and liquids and Baked White Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Baked Whole White Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids have 10 times more Sugars than Baked White Potatoes.
• While 7 oz of Baked Whole White Potatoes contain 1.5 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 5.7 times more Protein than Plums, canned, purple, light syrup pack, solids and liquids.
• 7 ounces of Plums, canned, purple, light syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, light syrup pack, solids and liquids as well as Baked Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.