Comparing Nutrients in 7 ounces Baked White PotatoesVS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Plums, canned, purple, water pack, solids and liquids

97%

7 oz ▼

Macro Nutrients

Baked White Potatoesvs Plums, canned, purple, water pack, solids and liquids

6.3%183kcal

Energy

2.8%81.4kcal

183 kcalvs81.4 kcal

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

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0.31%0.3g

Fat

0.02%0.02g

0.3 gvs0.02 g

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

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0.25%0.079g

Saturated Fat

0.006%0.002g

0.079 gvs0.002 g

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

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1.86%0.03g

Omega 3

0%0g

0.03 gvs0 g

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

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0.57%0.097g

Omega 6

0.023%0.004g

0.097 gvs0.004 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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32%42g

Carbohydrate

17%22g

42 gvs22 g

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

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4.2%3.04g

Sugars

27.6%20g

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

3.04 gvs20 g

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

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0.99%0.71g

Fructose

≤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]

0.71 gvsNA g

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

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%1.25g

Glucose

1.25 gvsNA g

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

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%0.79g

Sucrose

0.79 gvsNA g

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

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11%4.17g

Fiber

4.7%1.8g

4.17 gvs1.8 g

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

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7.44%4.17g

Protein

1.4%0.77g

4.17 gvs0.77 g

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

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Vitamins

Baked White Potatoesvs Plums, canned, purple, water pack, solids and liquids

0.22%2μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

2 μgvs91 μg

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

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7.94%0.095mg

Vitamin B1

3.47%0.042mg

Thiamine

0.095 mgvs0.042 mg

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

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6.56%0.085mg

Vitamin B2

6.26%0.081mg

Riboflavin

0.085 mgvs0.081 mg

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

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19%3.03mg

Vitamin B3

4.6%0.73mg

Niacin, nicotinic acid, niacinamide

3.03 mgvs0.73 mg

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

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15.2%0.76mg

Vitamin B5

2.86%0.14mg

Pantothenic acid

0.76 mgvs0.14 mg

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

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32.2%0.42mg

Vitamin B6

4.12%0.054mg

Pyridoxine

0.42 mgvs0.054 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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19%75.4μg

Vitamin B9

1.5%5.95μg

Folates and Folic Acid

75.4 μgvs5.95 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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27.8%25mg

Vitamin C

5.95%5.36mg

Ascorbic acid

25 mgvs5.36 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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0.53%0.079mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

0.079 mgvs0.36 mg

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

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4.47%5.36μg

Vitamin K

7.1%8.53μg

Phytomenadione or phylloquinone

5.36 μgvs8.53 μg

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

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Minerals

Baked White Potatoesvs Plums, canned, purple, water pack, solids and liquids

2%20mg

Calcium

1.4%14mg

20 mgvs14 mg

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

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28%0.25mg

Copper

8.6%0.077mg

0.25 mgvs0.077 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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16%1.27mg

Iron

3.97%0.32mg

1.27 mgvs0.32 mg

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

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12.8%53.6mg

Magnesium

2.36%9.92mg

53.6 mgvs9.92 mg

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

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16.3%0.38mg

Manganese

2.85%0.065mg

0.38 mgvs0.065 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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21.3%149mg

Phosphorus

3.7%25.8mg

149 mgvs25.8 mg

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

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31.8%1080mg

Potassium

7.35%250mg

1080 mgvs250 mg

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

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1.8%0.99μg

Selenium

0%0μg

0.99 μgvs0 μg

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

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0.93%14mg

Sodium

0.13%2mg

14 mgvs2 mg

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

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6.3%0.69mg

Zinc

1.44%0.16mg

0.69 mgvs0.16 mg

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

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4.05%150g

Water

4.74%175g

150 gvs175 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 Baked White Potatoes vs Plums, canned, purple, water pack, solids and liquids:

Baked Whole White Potatoes have 2.3 times more Vitamin B1, 4.1 times more Vitamin B3, 5.3 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9 and 4.7 times more Vitamin C than Plums, canned, purple, water pack, solids and liquids.
While Plums, canned, purple, water pack, solids and liquids contain 46 times more Vitamin A, 4.5 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Plums, canned, purple, water pack, solids and liquids have similar amounts of Vitamin B2 per 7 oz.
Both Baked Whole White Potatoes as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Baked Whole White Potatoes have 1.4 times more Calcium, 3.3 times more Copper, 4 times more Iron, 5.4 times more Magnesium, 5.7 times more Manganese, 5.8 times more Phosphorus, 4.3 times more Potassium and 4.4 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
Both Baked Whole White Potatoes and Plums, canned, purple, water pack, solids and liquids have similar amounts of Water per 7 oz.
Both Baked Whole White Potatoes as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Baked Whole White Potatoes have 2.2 times more Energy, 1.9 times more Carbohydrate, 2.3 times more Fiber and 5.4 times more Protein than Plums, canned, purple, water pack, solids and liquids.
While Plums, canned, purple, water pack, solids and liquids contain 6.6 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Baked White PotatoesVS Baked Red PotatoesPlums, canned, purple, water pack, solids and liquidsVS Baked Red PotatoesBaked White PotatoesVS Plums, canned, purple, juice pack, solids and liquidsPlums, canned, purple, water pack, solids and liquidsVS Plums, canned, purple, juice pack, solids and liquids

Compare Foods

Comparing Nutrients in 7 ounces Baked White PotatoesVS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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