Comparing Nutrients in 7 ounces Stewed Prunes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Prunes	4%	2%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Stewed Prunes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.73% 224kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	45.3% 59g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.95mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	32.4% 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	13.4% 53.6μg	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% 0mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Prunes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	38.4% 0.35mg	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	29% 2.32mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	15% 0.34mg	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	10.5% 73.4mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Prunes versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Prunes vs Baked Red Potatoes:

• 7 ounces of Stewed Prunes have 26 times more Vitamin A than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Stewed dehydrated Prunes.
• Both Stewed Prunes and Baked Red Potatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Stewed Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Stewed dehydrated Prunes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Prunes vs Baked Red Potatoes:

• 7 ounces of Stewed Prunes have 2.7 times more Calcium and 1.7 times more Iron than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.3 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Stewed dehydrated Prunes.
• Both Stewed Prunes and Baked Red Potatoes contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Prunes have 1.3 times more Energy and 1.5 times more Carbohydrate than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.9 times more Protein than Stewed dehydrated Prunes.
• Both Stewed dehydrated Prunes as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in seven ounces.