Comparing Nutrients in 14 ounces Seedless Raspberries Puree VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Energy	5.6% 163kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	33% 24g	9.3% 6.75g	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	16.7% 12g	NA	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.23% 4.05g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	92% 1.2mg	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	28.8% 115μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.7% 6.1mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	95% 0.85mg	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	53.6% 4.3mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	27.8% 0.64mg	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	11.3% 79.4mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.62% 356g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Baked Potato Flesh per 14 oz

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

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

• 14 ounces of Seedless Raspberries Puree have 4.8 times more Vitamin B2, 3.2 times more Vitamin B9 and 38.5 times more Vitamin E than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5 times more Vitamin B6 and 2 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Potato Flesh provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Seedless Raspberries Puree have 3.1 times more Iron and 2.1 times more Manganese than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 3.2 times more Copper, 1.7 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Potato Flesh contain similar levels of Water per 14 ounces.
• 14 ounces of Seedless Raspberries Puree lack sufficient amounts of Zinc
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seedless Raspberries Puree have 4.7 times more Omega 3 and 3.6 times more Sugars than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 2.3 times more Energy, 2.7 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Seedless Raspberries Puree.
• 14 ounces of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 14 ounces.