Comparing Nutrients in 300 calories Raspberries VS Potato Skin

Weight per 300 calories

• Raspberries: 577g
• Potato Skin: 517g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	Raspberries	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	35% 25.5g	NA	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	18.7% 13.6g	NA	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	34% 13g	38g per day for Men 19-50 years
Protein	12.4% 6.92g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 19.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.3% 121μg	22% 88μg	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	168% 151mg	65.5% 59mg	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	33.5% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Potato Skin	Recommended Dietary Allowance
Calcium	14.4% 144mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	243% 2.2mg	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	49.8% 4mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	135% 3.1mg	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	24% 167mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	13.4% 495g	11.6% 431g	3700g per day for Men 19-50 years

Raspberries VS Potato Skin Nutrients Per 300 Kcal

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

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

• 300 calories of Raspberries have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.6 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.5 times more Vitamin B3 and 3.9 times more Vitamin B6 than Raw Raspberries.
• Both Raspberries and Potato Skin provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Raspberries as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raspberries vs Potato Skin:

• 300 calories of Raspberries have 1.2 times more Manganese and 1.3 times more Zinc than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 4.2 times more Copper, 4.2 times more Iron and 2.5 times more Potassium than Raw Raspberries.
• Both Raspberries and Potato Skin contain similar levels of Calcium, Magnesium, Phosphorus and Water per 300 calories.
• Both Raw Raspberries as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raspberries have 14.1 times more Omega 3, 8.7 times more Omega 6 and 2.9 times more Fiber than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.9 times more Protein than Raw Raspberries.
• Both Raspberries and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6