Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Seedless Raspberries Puree	Baked Red Potatoes	Recommended Dietary Allowance
Energy	14% 410kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	151% 196g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	19.7% 14.3g	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	42% 30.5g	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	47.4% 18g	38g per day for Men 19-50 years
Protein	18.2% 10g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.2% 897g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Baked Red Potatoes per 1 kg

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

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

• 1 kilogram of Seedless Raspberries Puree has 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 19.3 times more Vitamin E than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 3.3 times more Vitamin B3, 3.5 times more Vitamin B6 and 2 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Red Potatoes provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Seedless Raspberries Puree as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Seedless Raspberries Puree has 1.5 times more Iron and 2 times more Manganese than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.6 times more Copper, 1.9 times more Magnesium, 3.6 times more Phosphorus, 3.2 times more Potassium and 2.2 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Red Potatoes 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 Whole Red Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seedless Raspberries Puree has 3.1 times more Omega 3, 4.2 times more Sugars and 6.9 times more Fructose than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.1 times more Energy, 2.5 times more Carbohydrate, 2 times more Fiber and 2.3 times more Protein than Seedless Raspberries Puree.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in one kilogram.