Comparing Nutrients in 1 kilogram Raspberries Puree VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Raspberries Puree	Baked Potato Skin	Recommended Dietary Allowance
Energy	19% 550kcal	68.3% 1980kcal	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	354% 461g	130g per day for Men 19-50 years
Sugars	90% 65.6g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	19.6% 11g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Baked Potato Skin	Recommended Dietary Allowance
Calcium	23% 230mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.2% 859g	12.8% 473g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Raspberries Puree has 1.4 times more Vitamin B9 and 19.3 times more Vitamin E than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.5 times more Vitamin B1, 6.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 16.6 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Baked Potato Skin provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Raspberries Puree with Seeds as well as Baked Potato Skin have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Raspberries Puree has 1.8 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.5 times more Calcium, 9.5 times more Copper, 10.2 times more Iron, 1.7 times more Magnesium, 3.4 times more Phosphorus, 2.9 times more Potassium and 1.6 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree and Baked Potato Skin contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries Puree has 4.7 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.6 times more Energy, 4 times more Carbohydrate, 1.8 times more Fiber and 3.9 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 Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.