Comparing Nutrients in 14 ounces Baked Potato Flesh VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Raspberries	8%	10%	82%

Macro Nutrients

	Baked Potato Flesh	Raspberries	Recommended Dietary Allowance
Energy	12.7% 369kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	24% 17.5g	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	13% 9.33g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	68% 25.8g	38g per day for Men 19-50 years
Protein	14% 7.78g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	45.4% 13.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	21% 83.3μg	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	56.4% 51mg	116% 104mg	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	1.06% 0.16mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Raspberries	Recommended Dietary Allowance
Calcium	2% 20mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	39.7% 0.36mg	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	17.4% 1.4mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	116% 2.66mg	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	28.3% 198mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Raspberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Raspberries:

• 14 ounces of Baked Potato Flesh have 3.3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.5 times more Vitamin B6 than Raspberries.
• While 14 oz of Raw Raspberries contain 1.8 times more Vitamin B2, 2.3 times more Vitamin B9, 2 times more Vitamin C, 21.8 times more Vitamin E and 26 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Raspberries:

• 14 ounces of Baked Potato Flesh have 2.4 times more Copper, 1.7 times more Phosphorus and 2.6 times more Potassium than Raspberries.
• While 14 oz of Raw Raspberries contain 5 times more Calcium, 2 times more Iron, 4.2 times more Manganese and 1.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Raspberries lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 1.8 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Protein than Raspberries.
• While 14 oz of Raw Raspberries contain 12.6 times more Omega 3, 2.6 times more Sugars and 4.3 times more Fiber than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 14 ounces of Raspberries provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Raspberries provide inadequate amounts of Omega 6 in 14 ounces.