Comparing Nutrients in 5 ounces Baked Potato Flesh VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Baked Potato Flesh	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.55% 132kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	25.5% 33g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	39.2% 28.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	3.92% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.58% 0.06mg	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	3.2% 12.8μg	3.9% 15.6μg	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	20% 18mg	13.7% 12.3mg	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	0.38% 0.057mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	8.98% 0.081mg	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	6.2% 0.5mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	14.4% 0.33mg	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	10% 71mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 5 ounces of Baked Potato Flesh have 5.3 times more Vitamin B1, 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 7.2 times more Vitamin B6 and 1.5 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 1.5 times more Vitamin B2, 14.8 times more Vitamin E and 17.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries, canned, red, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Baked Potatoes Flesh no Salt as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 5 ounces of Baked Potato Flesh have 3.8 times more Copper, 2.1 times more Magnesium, 5.6 times more Phosphorus, 4.2 times more Potassium and 1.8 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 1.4 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries, canned, red, heavy syrup pack, solids and liquids contain similar levels of Iron and Water per five ounces.
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 11.8 times more Sugars and 2.2 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raspberries, canned, red, heavy syrup pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.