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

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raspberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.64% 6.27g	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	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	3.78% 0.045mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	NA	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	NA	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	41.3% 37mg	2.68% 2.4mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	12.2% 0.98mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	NA	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	5.87% 41mg	NA	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Raspberries 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 Raspberries vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Raspberries have 15.4 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 Raspberries vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Raspberries have 1.7 times more Calcium, 1.4 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 3 times more Potassium and 298 times more Sodium than Raw Raspberries.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries have 6.4 times more Sugars and 2.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Energy, 2.2 times more Carbohydrate and 1.9 times more Protein than Raw Raspberries.
• 5 ounces of Raspberries provide inadequate amounts of Energy