Comparing Nutrients in 7 ounces Seeded Raisins VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Seeded Raisins	Baked Red Potatoes	Recommended Dietary Allowance
Energy	20.3% 587kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	NA	1.2% 0.87g	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.93% 5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	32.4% 0.42mg	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	1.5% 5.95μg	13.4% 53.6μg	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	12% 10.7mg	27.8% 25mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	38.4% 0.35mg	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	64.2% 5.14mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.1% 152g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 1.6 times more Vitamin B1 and 3.6 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3, 7.6 times more Vitamin B5, 9 times more Vitamin B9 and 2.3 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Seeded Raisins as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Seeded Raisins vs Baked Red Potatoes:

• Seeded Raisins have 3.1 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 1.5 times more Manganese, 1.5 times more Potassium and 2.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Zinc and 4.6 times more Water than Seeded Raisins.
• Both Seeded Raisins and Baked Whole Red Potatoes have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seeded Raisins have 3.4 times more Energy, 2.5 times more Omega 3, 4 times more Carbohydrate and 3.8 times more Fiber than Baked Whole Red Potatoes.
• Both Seeded Raisins and Baked Whole Red Potatoes have similar amounts of Protein per 7 oz.
• Both Seeded Raisins as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.