Comparing Nutrients in 1 kilogram Raspberry Juice Concentrate VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raspberry Juice Concentrate	Baked Red Potatoes	Recommended Dietary Allowance
Energy	76.2% 2210kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	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	409% 532g	151% 196g	130g per day for Men 19-50 years
Sugars	527% 382g	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	277% 201g	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	% 171g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 4.5g	g per day for Men 19-50 years
Fiber	29% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	540% 27mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	22.5% 90μg	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	423% 381mg	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	4% 0.6mg	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

	Raspberry Juice Concentrate	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	97% 970mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	145% 11.6mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	2030% 46.7mg	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	143% 1000mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	346% 11780mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	11% 412g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberry Juice Concentrate vs Baked Red Potatoes:

• Raspberry Juice Concentrate has 3.5 times more Vitamin B1, 6.8 times more Vitamin B2, 2.4 times more Vitamin B3, 7.9 times more Vitamin B5 and 3 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raspberry Juice Concentrate as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Raspberry Juice Concentrate vs Baked Red Potatoes:

• Raspberry Juice Concentrate has 10.8 times more Calcium, 1.7 times more Iron, 4 times more Magnesium, 27 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 3.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper and 1.9 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 kilogram:

• Raspberry Juice Concentrate has 2.5 times more Energy, 8.9 times more Fat, 2.7 times more Carbohydrate, 26.7 times more Sugars, 45.7 times more Fructose and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 1 kg.