Comparing Nutrients in 300 calories Baked White Potatoes VS Raspberry Juice Concentrate

Weight per 300 calories

• Baked White Potatoes: 326g
• Raspberry Juice Concentrate: 136g

Raspberry Juice Concentrate has 2.4 times more energy per unit of mass than Baked Whole White Potatoes, which is above average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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% 68.7g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	6.9% 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	1.6% 1.17g	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	% 2.05g	% 23.2g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.4g	g per day for Men 19-50 years
Fiber	18% 6.85g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	26% 2.1mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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	35% 245mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	6.65% 246g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Raspberry Juice Concentrate:

• Baked Whole White Potatoes have 2 times more Vitamin B6 and 10.1 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B5 and 1.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raspberry Juice Concentrate have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole White Potatoes as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Raspberry Juice Concentrate:

• Baked Whole White Potatoes have 2.2 times more Copper, 1.3 times more Iron, 1.8 times more Phosphorus and 4.4 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 4 times more Calcium, 1.7 times more Magnesium, 10.3 times more Manganese and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raspberry Juice Concentrate have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 12 times more Omega 3, 4.6 times more Fiber and 1.7 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 10.4 times more Sugars and 23.2 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raspberry Juice Concentrate have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Raspberry Juice Concentrate have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.