Comparing Nutrients in 1 kilogram Raspberries Puree VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Energy	19% 550kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	88.5% 115g	166% 216g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	45.5% 33g	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	% 30.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	113% 43g	39.5% 15g	38g per day for Men 19-50 years
Protein	19.6% 11g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	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	28.5% 0.37mg	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	75% 300μg	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	162% 146mg	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	51.3% 7.7mg	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

	Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	23% 230mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	86.3% 6.9mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	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	43% 300mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	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	28% 3.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.2% 859g	20.4% 754g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Raspberries Puree vs Baked Potato Flesh:

• 1 kilogram of Raspberries Puree has 4.3 times more Vitamin B2, 3.3 times more Vitamin B9 and 19.3 times more Vitamin E than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.3 times more Vitamin B1, 3 times more Vitamin B3, 1.8 times more Vitamin B5 and 8.1 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Baked Potato Flesh provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raspberries Puree with Seeds as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Raspberries Puree has 4.6 times more Calcium, 2 times more Iron and 4.2 times more Manganese than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.5 times more Copper, 1.7 times more Phosphorus and 2 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Baked Potato Flesh contain similar levels of Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries Puree has 3.9 times more Sugars and 2.9 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Energy, 1.9 times more Carbohydrate and 1.8 times more Protein than Raspberries Puree with Seeds.
• 1 kilogram of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raspberries Puree with Seeds as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.