Comparing Nutrients in 1 kilogram Dark Raisins VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dark Raisins	Baked White Potatoes	Recommended Dietary Allowance
Energy	103% 2990kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	162% 211g	130g per day for Men 19-50 years
Sugars	899% 652g	21% 15.3g	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	479% 347g	4.97% 3.6g	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	% 305g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	118% 45g	55.3% 21g	38g per day for Men 19-50 years
Protein	59% 33g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	162% 2.1mg	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	12.5% 50μg	95% 380μg	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	25.6% 23mg	140% 126mg	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	8% 1.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Baked White Potatoes	Recommended Dietary Allowance
Calcium	62% 620mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	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	224% 18mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	82% 1.9mg	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	140% 980mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.18% 155g	20.4% 754g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 2.2 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B3, 7.6 times more Vitamin B9 and 5.5 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Dark Seedless Raisins as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Baked White Potatoes:

• Dark Seedless Raisins have 6.2 times more Calcium, 2.1 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 3.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.9 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Baked Whole White Potatoes have similar amounts of Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 3.3 times more Energy, 3.8 times more Carbohydrate, 42.6 times more Sugars, 96.4 times more Fructose, 2.1 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Dark Seedless Raisins as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.