Comparing Nutrients in 7 ounces Baked White Potatoes VS Raspberry Juice Concentrate

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	6.3% 183kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	81% 106g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	105% 76g	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	0.99% 0.71g	55% 40g	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	% 1.25g	% 34g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.04g	g per day for Men 19-50 years
Fiber	11% 4.17g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	38% 0.5mg	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	19% 75.4μg	4.47% 18μg	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	27.8% 25mg	84% 75.6mg	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	2% 20mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	30.4% 0.27mg	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	16% 1.27mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	403% 9.27mg	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	21.3% 149mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	68.8% 2338mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.2% 81.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Raspberry Juice Concentrate:

• Baked Whole White Potatoes have 4.2 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 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.
• Both Baked Whole White Potatoes and Raspberry Juice Concentrate have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Raspberry Juice Concentrate:

• Baked Whole White Potatoes have 1.8 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 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.
• Both Baked Whole White Potatoes and Raspberry Juice Concentrate have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.9 times more Fiber than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 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.
• Both Baked Whole White Potatoes as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 7 oz.