Comparing Nutrients in 14 ounces Baked Red Potatoes VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Baked Red Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	12% 345kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	162% 211g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	209% 152g	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	2.4% 1.75g	110% 79.8g	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	% 2.2g	% 68g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.1g	g per day for Men 19-50 years
Fiber	19% 7.14g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	76.3% 0.99mg	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	26.8% 107μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	168% 151mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	61% 0.55mg	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	34.7% 2.78mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	806% 18.5mg	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	41% 286mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	138% 4675mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	8.22% 304g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Raspberry Juice Concentrate:

• Baked Whole Red Potatoes have 3 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 3.5 times more Vitamin B1, 6.8 times more Vitamin B2, 2.4 times more Vitamin B3, 7.9 times more Vitamin B5 and 3 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raspberry Juice Concentrate have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Whole Red Potatoes as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Raspberry Juice Concentrate:

• Baked Whole Red Potatoes have 1.3 times more Copper and 1.9 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 10.8 times more Calcium, 1.7 times more Iron, 4 times more Magnesium, 27 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 3.2 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.6 times more Fiber than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.5 times more Energy, 8.9 times more Fat, 2.7 times more Carbohydrate, 26.7 times more Sugars, 45.7 times more Fructose and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 14 oz.