Comparing Nutrients in 1 kilogram Raspberries Puree VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raspberries Puree	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19% 550kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	201% 262g	130g per day for Men 19-50 years
Sugars	90% 65.6g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	19.6% 11g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	162% 146mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	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

	Raspberries Puree	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	NA	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	NA	11mg per day for Men 19-50 years
Water	23.2% 859g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries Puree versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raspberries Puree vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Raspberries Puree has 8.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Raspberries Puree vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Raspberries Puree has 1.5 times more Calcium, 1.4 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.3 times more Potassium and 74.5 times more Sodium than Raspberries Puree with Seeds.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries Puree has 9.5 times more Sugars and 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.3 times more Energy, 2.3 times more Carbohydrate and 2 times more Protein than Raspberries Puree with Seeds.
• 1 kilogram of Raspberries Puree provide inadequate amounts of Energy and Protein