Comparing Nutrients in 1 kilogram Raspberries Puree VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Energy	19% 550kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	90% 65.6g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 4g	g per day for Men 19-50 years
Fiber	113% 43g	55.3% 21g	38g per day for Men 19-50 years
Protein	19.6% 11g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Calcium	23% 230mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.2% 859g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 19.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Raspberries Puree with Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 1 kg.

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

• Raspberries Puree with Seeds have 2.3 times more Calcium and 3.6 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 2.5 times more Phosphorus and 2.8 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Zinc 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, 4.3 times more Sugars, 9.2 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.