Comparing Nutrients in 7 ounces Baked Red Potatoes VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Raspberries	8%	10%	82%

Macro Nutrients

	Baked Red Potatoes	Raspberries	Recommended Dietary Allowance
Energy	5.95% 173kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	12% 8.77g	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	1.2% 0.87g	6.43% 4.66g	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	% 1.1g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.4g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34% 13g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Raspberries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	10.4% 41.7μg	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	27.8% 25mg	57.8% 52mg	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	1.06% 0.16mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Raspberries	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	58% 1.33mg	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	20.4% 143mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Raspberries:

• Baked Whole Red Potatoes have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Raspberries.
• While Raw Raspberries contain 2.1 times more Vitamin C, 10.9 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Raspberries have similar amounts of Vitamin B5 per 7 oz.
• Both Baked Whole Red Potatoes as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Raspberries:

• Baked Whole Red Potatoes have 1.9 times more Copper, 1.3 times more Magnesium, 2.5 times more Phosphorus and 3.6 times more Potassium than Raw Raspberries.
• While Raw Raspberries contain 2.8 times more Calcium and 3.9 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Raspberries have similar amounts of Iron, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.7 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 8.4 times more Omega 3, 5.1 times more Omega 6, 3.1 times more Sugars, 5.3 times more Fructose and 3.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.