Comparing Nutrients in 1 kilogram Baked White Potatoes VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Raspberries	8%	10%	82%

Macro Nutrients

	Baked White Potatoes	Raspberries	Recommended Dietary Allowance
Energy	31.7% 920kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	92% 119g	130g per day for Men 19-50 years
Sugars	21% 15.3g	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	% 4g	% 2g	g per day for Men 19-50 years
Fiber	55.3% 21g	171% 65g	38g per day for Men 19-50 years
Protein	37.5% 21g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raspberries	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	52.5% 210μg	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	140% 126mg	291% 262mg	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	2.67% 0.4mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raspberries	Recommended Dietary Allowance
Calcium	10% 100mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	100% 0.9mg	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	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	291% 6.7mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23% 858g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B1, 2.6 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Raspberries.
• While Raw Raspberries contain 2.1 times more Vitamin C, 21.8 times more Vitamin E and 2.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Raspberries have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 1.4 times more Copper, 1.2 times more Magnesium, 2.6 times more Phosphorus and 3.6 times more Potassium than Raw Raspberries.
• While Raw Raspberries contain 2.5 times more Calcium and 3.5 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Raspberries have similar amounts of Iron, Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Raspberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.8 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 8.4 times more Omega 3, 5.1 times more Omega 6, 2.9 times more Sugars, 6.5 times more Fructose and 3.1 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.