Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, with added sugarVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Plums, dried (prunes), stewed, with added sugar

96%

Baked White Potatoes

90%

7 oz ▼

Macro Nutrients

Plums, dried (prunes), stewed, with added sugarvs Baked White Potatoes

8.5%246kcal

Energy

6.3%183kcal

246 kcalvs183 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.45%0.44g

Fat

0.31%0.3g

0.44 gvs0.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.034g

Saturated Fat

0.25%0.079g

0.034 gvs0.079 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

1.86%0.03g

0 gvs0.03 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.55%0.093g

Omega 6

0.57%0.097g

0.093 gvs0.097 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65.2g

Carbohydrate

32%42g

65.2 gvs42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

4.2%3.04g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs3.04 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.99%0.71g

≤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]

NA gvs0.71 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.25g

NA gvs1.25 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.79g

NA gvs0.79 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.54g

Fiber

11%4.17g

7.54 gvs4.17 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.86%2.16g

Protein

7.44%4.17g

2.16 gvs4.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Plums, dried (prunes), stewed, with added sugarvs Baked White Potatoes

3.1%27.8μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

27.8 μgvs2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.64%0.044mg

Vitamin B1

7.94%0.095mg

Thiamine

0.044 mgvs0.095 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

6.56%0.085mg

Riboflavin

0.18 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.37%1.34mg

Vitamin B3

19%3.03mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs3.03 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.97%0.2mg

Vitamin B5

15.2%0.76mg

Pantothenic acid

0.2 mgvs0.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31%0.4mg

Vitamin B6

32.2%0.42mg

Pyridoxine

0.4 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

0 μgvs75.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.95%5.36mg

Vitamin C

27.8%25mg

Ascorbic acid

5.36 mgvs25 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.53%0.079mg

Tocopherols and Tocotrienols

NA mgvs0.079 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

NA μgvs5.36 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Plums, dried (prunes), stewed, with added sugarvs Baked White Potatoes

4.17%41.7mg

Calcium

2%20mg

41.7 mgvs20 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39.7%0.36mg

Copper

28%0.25mg

0.36 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25.8%2.06mg

Iron

16%1.27mg

2.06 mgvs1.27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.98%37.7mg

Magnesium

12.8%53.6mg

37.7 mgvs53.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.94%0.18mg

Manganese

16.3%0.38mg

0.18 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.36%65.5mg

Phosphorus

21.3%149mg

65.5 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.2%619mg

Potassium

31.8%1080mg

619 mgvs1080 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

1.8%0.99μg

2 μgvs0.99 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

0.93%14mg

3.97 mgvs14 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.97%0.44mg

Zinc

6.3%0.69mg

0.44 mgvs0.69 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.5%129g

Water

4.05%150g

129 gvs150 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Plums, dried (prunes), stewed, with added sugar vs Baked White Potatoes:

Plums, dried (prunes), stewed, with added sugar have 14 times more Vitamin A and 2.2 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B3, 3.8 times more Vitamin B5, more Vitamin B9 and 4.7 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
Both Plums, dried (prunes), stewed, with added sugar and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
Both Plums, dried (prunes), stewed, with added sugar as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums, dried (prunes), stewed, with added sugar vs Baked White Potatoes:

Plums, dried (prunes), stewed, with added sugar have 2.1 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 2 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Magnesium, 2.1 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
Both Plums, dried (prunes), stewed, with added sugar and Baked Whole White Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Plums, dried (prunes), stewed, with added sugar have 1.3 times more Energy, 1.6 times more Carbohydrate and 1.8 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Protein than Plums, dried (prunes), stewed, with added sugar.
Both Plums, dried (prunes), stewed, with added sugar as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, with added sugarVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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