Comparing Nutrients in 300 calories Raspberries Puree VS Baked White Potatoes

Weight per 300 calories

• Raspberries Puree: 546g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 1.7 times more energy per unit of mass than Raspberries Puree with Seeds, which is average in comparison to other foods. Raspberries Puree having low energy density.

Which food has more nutrients per 300 calories - Raspberries Puree or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.45% 5.3g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	53% 68.7g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	6.9% 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	25% 18g	1.6% 1.17g	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	% 16.6g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 1.3g	g per day for Men 19-50 years
Fiber	61.7% 23.5g	18% 6.85g	38g per day for Men 19-50 years
Protein	10.7% 6g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.03% 27.3μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.8% 0.49mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	53% 0.69mg	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	41% 164μg	31% 124μg	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	88.5% 79.6mg	45.7% 41mg	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	28% 4.2mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12.5% 125mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	46% 0.41mg	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	47% 3.76mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	26.8% 0.62mg	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	23.4% 164mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.45% 22mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	12.7% 468g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raspberries Puree vs Baked White Potatoes:

• Raspberries Puree with Seeds have 8.4 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9, 1.9 times more Vitamin C and 32.2 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raspberries Puree with Seeds.

Comparing minerals per 300 calories for Raspberries Puree vs Baked White Potatoes:

• Raspberries Puree with Seeds have 3.8 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 6 times more Manganese, 1.5 times more Zinc and 1.9 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Phosphorus and 1.7 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole White Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raspberries Puree with Seeds have 10.8 times more Fat, 3.1 times more Omega 3, 7.2 times more Sugars, 15.3 times more Fructose and 3.4 times more Fiber than Baked Whole White Potatoes.
• Both Raspberries Puree with Seeds and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raspberries Puree with Seeds as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.