Comparing Nutrients in 5 ounces Raspberry Juice Concentrate VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Raspberry Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Energy	11% 313kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	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	58% 75.4g	23% 30g	130g per day for Men 19-50 years
Sugars	74.7% 54g	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	39.3% 28.5g	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	% 24.2g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 1.46g	% 0.57g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	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	3.2% 12.8μg	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	60% 54mg	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	0.57% 0.085mg	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

	Raspberry Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13.7% 137mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	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	20.6% 1.64mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	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	20.2% 142mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	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	0.94% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raspberry Juice Concentrate vs Baked White Potatoes:

• Raspberry Juice Concentrate has 5.2 times more Vitamin B1, 7.9 times more Vitamin B2, 2.5 times more Vitamin B3, 7 times more Vitamin B5 and 3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 5 oz.
• Both Raspberry Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Raspberry Juice Concentrate vs Baked White Potatoes:

• Raspberry Juice Concentrate has 9.7 times more Calcium, 1.8 times more Iron, 4.1 times more Magnesium, 24.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 3.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Baked Whole White Potatoes have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raspberry Juice Concentrate has 2.4 times more Energy, 8.9 times more Fat, 2.5 times more Carbohydrate, 25 times more Sugars, 55.8 times more Fructose and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 5 oz.