Comparing Nutrients in 5 ounces Raspberries Puree VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.7% 78kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	23% 30g	130g per day for Men 19-50 years
Sugars	13% 9.3g	3% 2.17g	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	6.45% 4.68g	0.7% 0.51g	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	% 4.32g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.57g	g per day for Men 19-50 years
Fiber	16% 6.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	23% 0.3mg	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	10.6% 42.5μg	13.5% 54μg	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	23% 20.7mg	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	7.28% 1.1mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	20% 0.18mg	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	12.2% 0.98mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	11.6% 0.27mg	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	6.07% 42.5mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raspberries Puree vs Baked White Potatoes:

• Raspberries Puree with Seeds have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 19.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 5 oz.
• Both Raspberries Puree with Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Raspberries Puree vs Baked White Potatoes:

• Raspberries Puree with Seeds have 2.3 times more Calcium and 3.6 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 2.5 times more Phosphorus and 2.8 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raspberries Puree with Seeds have 6.5 times more Fat, 1.9 times more Omega 3, 4.3 times more Sugars, 9.2 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Glucose and Sucrose in 5 oz.