Comparing Nutrients in 5 ounces Raspberries VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Raspberries	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	3.78% 0.045mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.2% 4.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	3.2% 12.8μg	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	41.3% 37mg	20% 18mg	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	8.22% 1.23mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	12.2% 0.98mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	5.87% 41mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberries 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 Raspberries vs Baked Potato Flesh:

• 5 ounces of Raspberries have 1.8 times more Vitamin B2, 2.3 times more Vitamin B9, 2 times more Vitamin C, 21.8 times more Vitamin E and 26 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 3.3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.5 times more Vitamin B6 than Raw Raspberries.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Raspberries as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Raspberries have 5 times more Calcium, 2 times more Iron, 4.2 times more Manganese and 1.4 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.4 times more Copper, 1.7 times more Phosphorus and 2.6 times more Potassium than Raw Raspberries.
• Both Raspberries and Baked Potato Flesh contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Raspberries as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries have 12.6 times more Omega 3, 2.6 times more Sugars and 4.3 times more Fiber than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Protein than Raw Raspberries.
• 5 ounces of Raspberries provide inadequate amounts of Energy
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in five ounces.