Comparing Nutrients in 1 pound Baked White Potatoes VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	14.4% 417kcal	34.6% 1002kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.27% 6.08g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	186% 241g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	239% 173g	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	2.25% 1.63g	126% 91g	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	% 2.86g	% 77.6g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.67g	g per day for Men 19-50 years
Fiber	25% 9.53g	13% 5g	38g per day for Men 19-50 years
Protein	17% 9.53g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	87.2% 1.13mg	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	43% 172μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	192% 173mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	69.6% 0.63mg	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	36.3% 2.9mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	921% 21mg	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	48.6% 340mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	157% 5343mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	9.25% 342g	5.04% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Raspberry Juice Concentrate:

• Baked Whole White Potatoes have 4.2 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 5.2 times more Vitamin B1, 7.9 times more Vitamin B2, 2.5 times more Vitamin B3, 7 times more Vitamin B5 and 3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raspberry Juice Concentrate have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Raspberry Juice Concentrate:

• Baked Whole White Potatoes have 1.8 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 9.7 times more Calcium, 1.8 times more Iron, 4.1 times more Magnesium, 24.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 3.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raspberry Juice Concentrate have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.9 times more Fiber than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.4 times more Energy, 8.9 times more Fat, 2.5 times more Carbohydrate, 25 times more Sugars, 55.8 times more Fructose and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 1 lb.