Comparing Nutrients in 1 kilogram 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	14% 410kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	166% 216g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	23.4% 17g	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	42% 30.5g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	39.5% 15g	38g per day for Men 19-50 years
Protein	18.2% 10g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	232% 3mg	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	72.5% 290μg	22.5% 90μg	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	71% 64mg	142% 128mg	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	103% 15.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	14% 140mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	239% 2.15mg	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	135% 11mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	70% 1.6mg	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	28.6% 200mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.2% 897g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Seedless Raspberries Puree versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Seedless Raspberries Puree vs Baked Potato Flesh:

• 1 kilogram of Seedless Raspberries Puree has 4.8 times more Vitamin B2, 3.2 times more Vitamin B9 and 38.5 times more Vitamin E than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Seedless Raspberries Puree vs Baked Potato Flesh:

• 1 kilogram of Seedless Raspberries Puree has 3.1 times more Iron and 2.1 times more Manganese than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seedless Raspberries Puree has 4.7 times more Omega 3 and 3.6 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 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.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 1 kilogram 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 one kilogram.