Comparing Nutrients in 7 ounces Frozen Raspberries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Raspberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	40% 52g	130g per day for Men 19-50 years
Sugars	18% 13g	1.9% 1.37g	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	8.87% 6.43g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.87g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.37% 1.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	NA	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	14% 55.6μg	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	39% 35mg	3.75% 3.37mg	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	9.92% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Raspberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	19% 1.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	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	8.5% 59.5mg	NA	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	NA	11mg per day for Men 19-50 years
Water	4.56% 169g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Raspberries VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Raspberries versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Raspberries vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Frozen Raspberries have 10.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Raspberries vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Frozen Raspberries have 1.6 times more Calcium, 1.5 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Potassium and 74.5 times more Sodium than Red Frozen Raspberries.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Raspberries have 9.5 times more Sugars and 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Energy, 2.1 times more Carbohydrate and 1.9 times more Protein than Red Frozen Raspberries.
• 7 ounces of Frozen Raspberries provide inadequate amounts of Energy