Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2% 58kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	12% 8.56g	3.32% 2.4g	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	5.96% 4.32g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	33% 0.43mg	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	10.3% 41μg	3.2% 12.8μg	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	10% 9.07mg	20% 18mg	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	14.6% 2.2mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2% 20mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	34% 0.3mg	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% 1.53mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	9.92% 0.23mg	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	4.05% 28.3mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.44% 127g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Baked Potato Flesh per 5 oz

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

Lets compare vitamin content per 5 ounces of Seedless Raspberries Puree vs Baked Potato Flesh:

• 5 ounces of Seedless Raspberries Puree have 4.8 times more Vitamin B2, 3.2 times more Vitamin B9 and 38.5 times more Vitamin E than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5 times more Vitamin B6 and 2 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Potato Flesh provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Seedless Raspberries Puree vs Baked Potato Flesh:

• 5 ounces of Seedless Raspberries Puree have 3.1 times more Iron and 2.1 times more Manganese than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 3.2 times more Copper, 1.7 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Baked Potato Flesh contain similar levels of Water per five ounces.
• 5 ounces of Seedless Raspberries Puree lack sufficient amounts of Zinc
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seedless Raspberries Puree have 4.7 times more Omega 3 and 3.6 times more Sugars than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.3 times more Energy, 2.7 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Seedless Raspberries Puree.
• 5 ounces of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in five ounces.