Comparing Nutrients in 1 kilogram Raspberries Puree VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raspberries Puree	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19% 550kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	88.5% 115g	151% 196g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	45.5% 33g	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	% 30.5g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 4.5g	g per day for Men 19-50 years
Fiber	113% 43g	47.4% 18g	38g per day for Men 19-50 years
Protein	19.6% 11g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked Red Potatoes	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	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	28.5% 0.37mg	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	75% 300μg	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	162% 146mg	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	51.3% 7.7mg	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

	Raspberries Puree	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	23% 230mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	86.3% 6.9mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	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	43% 300mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	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	28% 3.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.2% 859g	20.7% 767g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 1.8 times more Vitamin B2 and 9.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Vitamin B3 and 5.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C per 1 kg.
• Both Raspberries Puree with Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 1 kg.

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

• Raspberries Puree with Seeds have 2.6 times more Calcium and 3.9 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 2.4 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries Puree with Seeds have 6.5 times more Fat, 1.9 times more Omega 3, 4.6 times more Sugars, 7.5 times more Fructose and 2.4 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Energy, 1.7 times more Carbohydrate and 2.1 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.