Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Potato Skin	17%	1%	82%

Macro Nutrients

	Seedless Raspberries Puree	Potato Skin	Recommended Dietary Allowance
Energy	14% 410kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	18.2% 10g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Potato Skin	Recommended Dietary Allowance
Calcium	14% 140mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	121% 4130mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.2% 897g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Potato Skin per 1 kg

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

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

• 1 kilogram of Seedless Raspberries Puree has 4.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Vitamin B3, 4 times more Vitamin B6 and 1.8 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Seedless Raspberries Puree as well as Raw Potato Skin have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kg of Raw Potato Skin contains 2.1 times more Calcium, 6.2 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seedless Raspberries Puree has 4.7 times more Omega 3 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Energy, 1.6 times more Carbohydrate, 2.8 times more Fiber and 2.5 times more Protein than Seedless Raspberries Puree.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.