Comparing Nutrients in 1 pound Frozen Raspberries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Raspberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	91% 119g	130g per day for Men 19-50 years
Sugars	41% 29.7g	4.3% 3.13g	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	20.3% 14.7g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	NA	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	31.8% 127μg	NA	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	88.7% 80mg	8.57% 7.7mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Raspberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	NA	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	43% 3.45mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	NA	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	NA	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	19.4% 136mg	NA	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	NA	11mg per day for Men 19-50 years
Water	10.4% 386g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Raspberries VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Raspberries versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Raspberries vs Frozen Roasted Potatoes with Salt:

• 1 pound of Frozen Raspberries has 10.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Raspberries vs Frozen Roasted Potatoes with Salt:

• 1 pound of Frozen Raspberries has 1.6 times more Calcium, 1.5 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.4 times more Potassium and 74.5 times more Sodium than Red Frozen Raspberries.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Raspberries has 9.5 times more Sugars and 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.3 times more Energy, 2.1 times more Carbohydrate and 1.9 times more Protein than Red Frozen Raspberries.
• 1 pound of Frozen Raspberries provide inadequate amounts of Energy