Comparing Nutrients in 1 kilogram Raspberry Juice Concentrate VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Raspberry Juice Concentrate	Baked Potato Flesh	Recommended Dietary Allowance
Energy	76.2% 2210kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	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	409% 532g	166% 216g	130g per day for Men 19-50 years
Sugars	527% 382g	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	277% 201g	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	% 171g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	29% 11g	39.5% 15g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	540% 27mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	22.5% 90μg	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	423% 381mg	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	4% 0.6mg	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

	Raspberry Juice Concentrate	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	97% 970mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	145% 11.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	2030% 46.7mg	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	143% 1000mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	346% 11780mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	11% 412g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberry Juice Concentrate VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberry Juice Concentrate 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 Raspberry Juice Concentrate vs Baked Potato Flesh:

• 1 kilogram of Raspberry Juice Concentrate has 2.4 times more Vitamin B1, 16.2 times more Vitamin B2, 2.8 times more Vitamin B3, 4.9 times more Vitamin B5 and 3 times more Vitamin C than Baked Potato Flesh.
• Both Raspberry Juice Concentrate and Baked Potato Flesh provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raspberry Juice Concentrate as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Raspberry Juice Concentrate vs Baked Potato Flesh:

• 1 kilogram of Raspberry Juice Concentrate has 19.4 times more Calcium, 3.3 times more Iron, 4.5 times more Magnesium, 29 times more Manganese, 2 times more Phosphorus, 3 times more Potassium and 4.4 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Copper and 1.8 times more Water than Raspberry Juice Concentrate.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberry Juice Concentrate has 2.4 times more Energy, 2.5 times more Carbohydrate, 22.5 times more Sugars and 1.6 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.