Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Seedless Raspberries Puree	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2% 58kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	12% 8.56g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.3% 41μg	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	10% 9.07mg	2.68% 2.4mg	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	14.6% 2.2mg	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

	Seedless Raspberries Puree	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	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% 1.53mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	NA	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	4.05% 28.3mg	NA	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	NA	11mg per day for Men 19-50 years
Water	3.44% 127g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Seedless Raspberries Puree versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Seedless Raspberries Puree vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Seedless Raspberries Puree have 3.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Seedless Raspberries Puree vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Seedless Raspberries Puree have 2.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.7 times more Potassium and 74.5 times more Sodium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seedless Raspberries Puree have 8.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.1 times more Energy, 3.3 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Seedless Raspberries Puree.
• 5 ounces of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein