Comparing Nutrients in 1 pound Seeded Raisins VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Seeded Raisins	Baked Red Potatoes	Recommended Dietary Allowance
Energy	46.3% 1343kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	8.95% 6.5g	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	NA	2.75% 2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	81% 31g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.5% 0.83mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	74% 0.96mg	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	3.4% 13.6μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.2% 24.5mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	87.7% 0.79mg	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	147% 11.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	110% 3742mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	2.03% 75g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Seeded Raisins vs Baked Red Potatoes:

• Seeded Raisins have 1.6 times more Vitamin B1 and 3.6 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3, 7.6 times more Vitamin B5, 9 times more Vitamin B9 and 2.3 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Seeded Raisins as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Seeded Raisins vs Baked Red Potatoes:

• Seeded Raisins have 3.1 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 1.5 times more Manganese, 1.5 times more Potassium and 2.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Zinc and 4.6 times more Water than Seeded Raisins.
• Both Seeded Raisins and Baked Whole Red Potatoes have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Seeded Raisins have 3.4 times more Energy, 2.5 times more Omega 3, 4 times more Carbohydrate and 3.8 times more Fiber than Baked Whole Red Potatoes.
• Both Seeded Raisins and Baked Whole Red Potatoes have similar amounts of Protein per 1 lb.
• Both Seeded Raisins as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.