Comparing Nutrients in 300 calories Baked Potato Flesh VS Raspberries Puree

Weight per 300 calories

• Baked Potato Flesh: 323g
• Raspberries Puree: 546g

Baked Potato Flesh has 1.7 times more energy per 100g than Raspberries Puree. It has average energy density when compared to other foods. Raspberries Puree with Seeds having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Baked Potato Flesh	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	49.4% 35.8g	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	25% 18g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	12.7% 4.84g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	15.5% 0.2mg	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	7.26% 29μg	41% 164μg	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	46% 41.3mg	88.5% 79.6mg	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	0.86% 0.13mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Raspberries Puree	Recommended Dietary Allowance
Calcium	1.6% 16mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	52% 0.47mg	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	14% 1.13mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	160% 3.7mg	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	23% 161mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	6.58% 243g	12.7% 468g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Raspberries Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Raspberries Puree?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Raspberries Puree:

• 300 calories of Baked Potato Flesh have 1.8 times more Vitamin B3 and 4.8 times more Vitamin B6 than Raspberries Puree.
• While 300 kcal of Raspberries Puree with Seeds contain 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 5.6 times more Vitamin B9, 1.9 times more Vitamin C and 32.6 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries Puree provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Baked Potatoes Flesh no Salt as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Raspberries Puree:

• 300 calories of Baked Potato Flesh have 1.5 times more Copper than Raspberries Puree.
• While 300 kcal of Raspberries Puree with Seeds contain 7.8 times more Calcium, 3.3 times more Iron, 1.7 times more Magnesium, 7.1 times more Manganese, 1.8 times more Zinc and 1.9 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries Puree contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raspberries Puree with Seeds contain 4.7 times more Omega 3, 6.5 times more Sugars and 4.8 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries Puree offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 6 in 300 calories.