Comparing Nutrients in 1 pound Seedless Raspberries Puree VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.4% 186kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	75% 98g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	10.6% 7.7g	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	19% 14g	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	% 12.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	105% 1.37mg	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	33% 132μg	10.2% 41μg	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	32.3% 29mg	64.5% 58mg	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	46.6% 7mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	108% 0.98mg	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	61.2% 4.9mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	31.8% 0.73mg	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	13% 91mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 407g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Seedless Raspberries Puree versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Seedless Raspberries Puree vs Baked Potato Flesh:

• 1 pound of Seedless Raspberries Puree has 4.8 times more Vitamin B2, 3.2 times more Vitamin B9 and 38.5 times more Vitamin E than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5 times more Vitamin B6 and 2 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Potato Flesh provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Seedless Raspberries Puree vs Baked Potato Flesh:

• 1 pound of Seedless Raspberries Puree has 3.1 times more Iron and 2.1 times more Manganese than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.2 times more Copper, 1.7 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Potato Flesh contain similar levels of Water per one pound.
• 1 pound of Seedless Raspberries Puree lack sufficient amounts of Zinc
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seedless Raspberries Puree has 4.7 times more Omega 3 and 3.6 times more Sugars than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.3 times more Energy, 2.7 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Seedless Raspberries Puree.
• 1 pound of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.