Comparing Nutrients in 1 pound Raspberries Puree VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Raspberries Puree	Potato Skin	Recommended Dietary Allowance
Energy	8.6% 249kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	40% 52.2g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	41% 29.8g	NA	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	20.6% 15g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	8.9% 5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	83.4% 1.1mg	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	34% 136μg	19.3% 77μg	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	73.6% 66.2mg	57.5% 51.7mg	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	23.3% 3.5mg	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

	Raspberries Puree	Potato Skin	Recommended Dietary Allowance
Calcium	10.4% 104mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	213% 1.9mg	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	39% 3.13mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	119% 2.73mg	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	19.4% 136mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	55% 1873mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Raspberries Puree vs Potato Skin:

• 1 pound of Raspberries Puree has 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.2 times more Vitamin B3 and 6.5 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Potato Skin provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raspberries Puree with Seeds as well as Raw Potato Skin have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Raspberries Puree vs Potato Skin:

• 1 lb of Raw Potato Skin contains 1.3 times more Calcium, 4.9 times more Copper, 4.7 times more Iron, 1.3 times more Phosphorus and 2.1 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Potato Skin contain similar levels of Magnesium, Manganese, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries Puree has 1.7 times more Fiber than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.3 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree and Potato Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raspberries Puree with Seeds as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.