Comparing Nutrients in 7 ounces Canned Prune Juice VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Prune Juice	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.86% 141kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.061% 0.06g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	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	0.082% 0.014g	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	26.6% 34.6g	32% 42g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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	5.22% 2g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	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	10.7% 0.14mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.74% 1.56mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	0% 0μg	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	9.04% 8.14mg	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	1.6% 0.24mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	29.3% 2.34mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.1% 49.6mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Prune Juice vs Baked White Potatoes:

• Canned Prune Juice has 1.6 times more Vitamin B2 and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Vitamin B1, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, more Vitamin B9 and 3.1 times more Vitamin C than Canned Prune Juice.
• Both Canned Prune Juice and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Canned Prune Juice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Prune Juice vs Baked White Potatoes:

• Canned Prune Juice has 1.8 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Canned Prune Juice.
• Both Canned Prune Juice and Baked Whole White Potatoes have similar amounts of Calcium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Prune Juice has 10.8 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Energy, 2.1 times more Fiber and 3.4 times more Protein than Canned Prune Juice.
• Both Canned Prune Juice and Baked Whole White Potatoes have similar amounts of Carbohydrate per 7 oz.
• Both Canned Prune Juice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.