Comparing Nutrients in 7 ounces Raspberries VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Raspberries	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.56% 103kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	18.2% 23.7g	32% 42g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.79g	g per day for Men 19-50 years
Fiber	34% 13g	11% 4.17g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	19% 75.4μg	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	57.8% 52mg	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	11.5% 1.73mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	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 vs Baked White Potatoes:

• Raw Raspberries have 2.1 times more Vitamin C, 21.8 times more Vitamin E and 2.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Raspberries.
• Both Raw Raspberries and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Raw Raspberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Raspberries have 2.5 times more Calcium and 3.5 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 2.6 times more Phosphorus and 3.6 times more Potassium than Raw Raspberries.
• Both Raw Raspberries and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Zinc and Water per 7 oz.
• Both Raw Raspberries as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Raspberries have 8.4 times more Omega 3, 5.1 times more Omega 6, 2.9 times more Sugars, 6.5 times more Fructose and 3.1 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Raspberries.
• Both Raw Raspberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.