Comparing Nutrients in 14 ounces Seeded Raisins VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Seeded Raisins	Baked White Potatoes	Recommended Dietary Allowance
Energy	40.5% 1175kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 311g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	71% 27g	22% 8.33g	38g per day for Men 19-50 years
Protein	18% 10g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	64.4% 0.84mg	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	2.98% 12μg	37.7% 151μg	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	24% 21.4mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11% 111mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	56% 0.5mg	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	128% 10.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	32.6% 0.75mg	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	42.5% 298mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Seeded Raisins vs Baked White Potatoes:

• Seeded Raisins have 2.3 times more Vitamin B1 and 4.2 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 8.5 times more Vitamin B5, 12.7 times more Vitamin B9 and 2.3 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Seeded Raisins as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Seeded Raisins vs Baked White Potatoes:

• Seeded Raisins have 2.8 times more Calcium, 2.4 times more Copper, 4 times more Iron, 1.4 times more Manganese, 1.5 times more Potassium and 4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Zinc and 4.6 times more Water than Seeded Raisins.
• Both Seeded Raisins and Baked Whole White Potatoes have similar amounts of Magnesium, Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Seeded Raisins have 3.2 times more Energy, 2.5 times more Omega 3, 3.7 times more Carbohydrate and 3.2 times more Fiber than Baked Whole White Potatoes.
• Both Seeded Raisins and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Seeded Raisins as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.