Comparing Nutrients in 300 calories Raspberry Juice Concentrate VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Raspberry Juice Concentrate: 136g
• Frozen Roasted Potatoes with Salt: 236g

Raspberry Juice Concentrate has 1.7 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Raspberry Juice Concentrate or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raspberry Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.8g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	71.5% 52g	2.25% 1.63g	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	37.6% 27.3g	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	% 23.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	3.93% 1.5g	16% 6.14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	NA	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	3.05% 12.2μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	NA	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	19.7% 1.57mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	NA	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	NA	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	19.4% 136mg	NA	700mg per day for Men 19-50 years
Potassium	47% 1599mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.9% 13.6mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	NA	11mg per day for Men 19-50 years
Water	1.5% 56g	4.35% 161g	3700g per day for Men 19-50 years

Raspberry Juice Concentrate VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raspberry Juice Concentrate or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Raspberry Juice Concentrate vs Frozen Roasted Potatoes with Salt:

• 300 calories of Raspberry Juice Concentrate have 12.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Raspberry Juice Concentrate vs Frozen Roasted Potatoes with Salt:

• 300 calories of Raspberry Juice Concentrate have 3.7 times more Calcium, 1.3 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 51.9 times more Sodium than Raspberry Juice Concentrate.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raspberry Juice Concentrate have 31.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 4.1 times more Fiber and 1.3 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Raspberry Juice Concentrate provide inadequate amounts of Fiber