Comparing Nutrients in 7 ounces Raspberries Puree VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.76% 109kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	32% 42g	130g per day for Men 19-50 years
Sugars	18% 13g	4.2% 3.04g	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	9.03% 6.55g	0.99% 0.71g	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	% 6.05g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 0.79g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	32.2% 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	15% 59.5μg	19% 75.4μg	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	32% 29mg	27.8% 25mg	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	10% 1.53mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	28% 0.25mg	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% 1.37mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.05% 150g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 19.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 7 oz.
• Both Raspberries Puree with Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Raspberries Puree vs Baked White Potatoes:

• Raspberries Puree with Seeds have 2.3 times more Calcium and 3.6 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 2.5 times more Phosphorus and 2.8 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raspberries Puree with Seeds have 6.5 times more Fat, 1.9 times more Omega 3, 4.3 times more Sugars, 9.2 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Glucose and Sucrose in 7 oz.