Comparing Nutrients in 100 calories PlumsVS Baked White Potatoes

Weight per 100 calories

Plums

217g

Baked White Potatoes

109g

Baked Whole White Potatoes have 2 times more energy per unit of mass than Raw Plums, which is average in comparison to other foods. Plums having low energy density.

Which food has more nutrients per 100 calories - Plums or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Plums

90%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Plumsvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.63%0.61g

Fat

0.17%0.16g

0.61 gvs0.16 g

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

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0.12%0.037g

Saturated Fat

0.14%0.043g

0.037 gvs0.043 g

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

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0%0g

Omega 3

1%0.016g

0 gvs0.016 g

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

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0.56%0.096g

Omega 6

0.31%0.053g

0.096 gvs0.053 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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19%25g

Carbohydrate

17.6%23g

25 gvs23 g

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

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29.7%21.6g

Sugars

2.3%1.66g

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

21.6 gvs1.66 g

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

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9.2%6.67g

Fructose

0.54%0.39g

≤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]

6.67 gvs0.39 g

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

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%11g

Glucose

%0.68g

11 gvs0.68 g

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

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%3.4g

Sucrose

%0.43g

3.4 gvs0.43 g

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

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8%3.04g

Fiber

6%2.3g

3.04 gvs2.3 g

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

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2.7%1.52g

Protein

4.08%2.3g

1.52 gvs2.3 g

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

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Vitamins

Plumsvs Baked White Potatoes

4.1%37μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

37 μgvs1.1 μg

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

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5.07%0.061mg

Vitamin B1

4.35%0.052mg

Thiamine

0.061 mgvs0.052 mg

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

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4.35%0.057mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.057 mgvs0.047 mg

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

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5.67%0.91mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1.66 mg

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

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5.87%0.29mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.29 mgvs0.42 mg

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

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4.85%0.063mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.063 mgvs0.23 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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2.7%11μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

11 μgvs41.3 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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23%20.7mg

Vitamin C

15.2%13.7mg

Ascorbic acid

20.7 mgvs13.7 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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3.77%0.57mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.57 mgvs0.043 mg

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

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11.6%14μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

14 μgvs2.93 μg

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

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Minerals

Plumsvs Baked White Potatoes

1.3%13mg

Calcium

1.1%11mg

13 mgvs11 mg

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

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13.8%0.12mg

Copper

15.3%0.14mg

0.12 mgvs0.14 mg

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

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0.11%4.35μg

Fluoride

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

4.35 μgvsNA μg

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

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4.6%0.37mg

Iron

8.7%0.7mg

0.37 mgvs0.7 mg

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

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3.62%15.2mg

Magnesium

7%29.3mg

15.2 mgvs29.3 mg

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

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4.9%0.11mg

Manganese

8.93%0.21mg

0.11 mgvs0.21 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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4.97%34.8mg

Phosphorus

11.6%81.5mg

34.8 mgvs81.5 mg

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

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10%341mg

Potassium

17.4%591mg

341 mgvs591 mg

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

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0%0μg

Selenium

0.99%0.54μg

0 μgvs0.54 μg

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

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0%0mg

Sodium

0.51%7.6mg

0 mgvs7.6 mg

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

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1.98%0.22mg

Zinc

3.46%0.38mg

0.22 mgvs0.38 mg

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

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5.13%190g

Water

2.2%82g

190 gvs82 g

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

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Lets compare vitamin content per 100 calories of Plums vs Baked White Potatoes:

Raw Plums have 34 times more Vitamin A, 1.2 times more Vitamin B2, 1.5 times more Vitamin C, 13 times more Vitamin E and 4.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Plums.
Both Raw Plums and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Plums as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Plums vs Baked White Potatoes:

Raw Plums have 2.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Raw Plums.
Both Raw Plums and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 100 kcal.
Both Raw Plums as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Plums have 13 times more Sugars, 17.1 times more Fructose and 1.3 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 and 1.5 times more Protein than Raw Plums.
Both Raw Plums and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Plums as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

PlumsVS Plums, canned, purple, water pack, solids and liquidsBaked White PotatoesVS Plums, canned, purple, water pack, solids and liquidsPlumsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories PlumsVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Plums or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: