Comparing Nutrients in 300 calories Baked Potato Flesh VS Raspberry Juice Concentrate

Weight per 300 calories

• Baked Potato Flesh: 323g
• Raspberry Juice Concentrate: 136g

Raspberry Juice Concentrate has 2.4 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is above average in comparison to other foods. Baked Potato Flesh having average energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Baked Potato Flesh	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.072% 0.012g	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	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	71.5% 52g	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	37.6% 27.3g	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	% 23.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	12.7% 4.84g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	26% 0.34mg	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	3.05% 12.2μg	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	57.5% 51.7mg	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	0.54% 0.081mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	1.6% 16mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	21% 0.19mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	276% 6.34mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	47% 1599mg	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	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	6.58% 243g	1.5% 56g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Raspberry Juice Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Raspberry Juice Concentrate?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Raspberry Juice Concentrate:

• 300 calories of Baked Potato Flesh have 2.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 6.8 times more Vitamin B2, 2 times more Vitamin B5 and 1.3 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberry Juice Concentrate provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 300 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Raspberry Juice Concentrate:

• 300 calories of Baked Potato Flesh have 3.7 times more Copper and 4.4 times more Water than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 8.2 times more Calcium, 1.4 times more Iron, 1.9 times more Magnesium, 12.2 times more Manganese, 1.3 times more Potassium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberry Juice Concentrate contain similar levels of Phosphorus per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 3.2 times more Fiber and 1.5 times more Protein than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 9.5 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberry Juice Concentrate offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Raspberry Juice Concentrate provide inadequate amounts of Fiber
• Both Baked Potatoes Flesh no Salt as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.