Comparing Nutrients in 5 ounces Potato Skin VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Potato Skin	Raspberries Puree	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	NA	13% 9.3g	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	NA	6.45% 4.68g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	16% 6.1g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.03% 0.052mg	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	6.02% 24μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	23% 20.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.28% 1.1mg	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

	Potato Skin	Raspberries Puree	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	13.5% 0.12mg	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	57.4% 4.6mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	41.7% 0.96mg	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	7.7% 54mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Raspberries Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Raspberries Puree:

• 5 ounces of Potato Skin have 2.2 times more Vitamin B3 and 6.5 times more Vitamin B6 than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Raspberries Puree provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Raspberries Puree:

• 5 ounces of Potato Skin have 1.3 times more Calcium, 4.9 times more Copper, 4.7 times more Iron, 1.3 times more Phosphorus and 2.1 times more Potassium than Raspberries Puree.
• Both Potato Skin and Raspberries Puree contain similar levels of Magnesium, Manganese, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 2.3 times more Protein than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 1.7 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Raspberries Puree offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in five ounces.