Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Baked White Potatoes

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2.2 times more energy per unit of mass than Seedless Raspberries Puree, which is average in comparison to other foods. Seedless Raspberries Puree having low energy density.

Which food has more nutrients per 500 calories - Seedless Raspberries Puree or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Seedless Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	88% 115g	130g per day for Men 19-50 years
Sugars	102% 73.7g	11.5% 8.3g	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	51.3% 37g	2.7% 1.96g	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	% 34.3g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 2.17g	g per day for Men 19-50 years
Fiber	29% 11g	30% 11.4g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	88.2% 1.15mg	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	88.4% 354μg	51.6% 207μg	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	86.7% 78mg	76% 68.5mg	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	125% 18.8mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17% 171mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	76.7% 0.69mg	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	165% 13mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	44.7% 1.03mg	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% 244mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Seedless Raspberries Puree vs Baked White Potatoes:

• Seedless Raspberries Puree have 4.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B9 and 86.4 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Whole White Potatoes have similar amounts of Vitamin C per 500 kcal.
• Both Seedless Raspberries Puree as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Baked White Potatoes:

• Seedless Raspberries Puree have 3.1 times more Calcium, 1.2 times more Copper, 3.8 times more Iron, 1.2 times more Magnesium, 4.1 times more Manganese and 2.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Phosphorus and 1.4 times more Potassium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Whole White Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 13 times more Fat, 7 times more Omega 3, 8.9 times more Sugars and 19 times more Fructose than Baked Whole White Potatoes.
• Both Seedless Raspberries Puree and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Seedless Raspberries Puree as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.