Comparing Nutrients in 300 calories Baked Potato Flesh VS Raspberries

Weight per 300 calories

• Baked Potato Flesh: 323g
• Raspberries: 577g

Baked Potato Flesh has 1.8 times more energy per 100g than Raspberries. It has average energy density when compared to other foods. Raw Raspberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Raspberries	8%	10%	82%

Macro Nutrients

	Baked Potato Flesh	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	53% 69g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	35% 25.5g	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	NA	18.7% 13.6g	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	% 10.7g	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	99% 37.5g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.26% 29μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	168% 151mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.86% 0.13mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Raspberries	Recommended Dietary Allowance
Calcium	1.6% 16mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	57.7% 0.52mg	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	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	168% 3.87mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	6.58% 243g	13.4% 495g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Raspberries Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Potato Flesh have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raspberries.
• While 300 kcal of Raw Raspberries contain 3.2 times more Vitamin B2, 4.2 times more Vitamin B9, 3.7 times more Vitamin C, 38.9 times more Vitamin E and 46.5 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Baked Potato Flesh have 1.3 times more Copper and 1.4 times more Potassium than Raspberries.
• While 300 kcal of Raw Raspberries contain 8.9 times more Calcium, 3.5 times more Iron, 1.6 times more Magnesium, 7.4 times more Manganese, 2.6 times more Zinc and 2 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries contain similar levels of Phosphorus per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Raspberries lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Raspberries contain 22.5 times more Omega 3, 13.9 times more Omega 6, 4.7 times more Sugars and 7.8 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6