Comparing Nutrients in 1 pound Raspberries Puree VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raspberries Puree	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.6% 249kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	68.4% 89g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	20.6% 15g	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	% 14g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 2.04g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.9% 5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	34% 136μg	30.6% 122μg	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	63.5% 57mg	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	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

	Raspberries Puree	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10.4% 104mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	39% 3.13mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	19.4% 136mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raspberries Puree vs Baked Red Potatoes:

• Raspberries Puree with Seeds have 1.8 times more Vitamin B2 and 9.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Vitamin B3 and 5.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C per 1 lb.
• Both Raspberries Puree with Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Raspberries Puree vs Baked Red Potatoes:

• Raspberries Puree with Seeds have 2.6 times more Calcium and 3.9 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 2.4 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raspberries Puree with Seeds have 6.5 times more Fat, 1.9 times more Omega 3, 4.6 times more Sugars, 7.5 times more Fructose and 2.4 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Energy, 1.7 times more Carbohydrate and 2.1 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Glucose and Sucrose in 1 lb.