Comparing Nutrients in 1 kilogram Baked White Potatoes VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Baked White Potatoes	Raspberries Puree	Recommended Dietary Allowance
Energy	31.7% 920kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	88.5% 115g	130g per day for Men 19-50 years
Sugars	21% 15.3g	90% 65.6g	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	4.97% 3.6g	45.5% 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	% 6.3g	% 30.5g	g per day for Men 19-50 years
Sucrose	% 4g	% 2.1g	g per day for Men 19-50 years
Fiber	55.3% 21g	113% 43g	38g per day for Men 19-50 years
Protein	37.5% 21g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	28.5% 0.37mg	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	95% 380μg	75% 300μg	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	140% 126mg	162% 146mg	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	2.67% 0.4mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raspberries Puree	Recommended Dietary Allowance
Calcium	10% 100mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	96% 0.86mg	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	80% 6.4mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	294% 6.76mg	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	107% 750mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.2% 859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Raspberries Puree:

• Baked Whole White Potatoes have 3.3 times more Vitamin B3, 1.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 19.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raspberries Puree with Seeds have similar amounts of Vitamin C per 1 kg.
• Both Baked Whole White Potatoes as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Raspberries Puree:

• Baked Whole White Potatoes have 1.5 times more Copper, 2.5 times more Phosphorus and 2.8 times more Potassium than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2.3 times more Calcium and 3.6 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raspberries Puree with Seeds have similar amounts of Iron, Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.7 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 6.5 times more Fat, 1.9 times more Omega 3, 4.3 times more Sugars, 9.2 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raspberries Puree with Seeds have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.