Comparing Nutrients in 100 grams Baked Potato Skin VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Raspberries	8%	10%	82%

Macro Nutrients

	Baked Potato Skin	Raspberries	Recommended Dietary Allowance
Energy	6.83% 198kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	9.2% 12g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	6.1% 4.4g	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	3.24% 2.35g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	20.8% 7.9g	17% 6.5g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Raspberries	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.4% 3.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	5.25% 21μg	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	15% 13.5mg	29% 26mg	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	0.27% 0.04mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Raspberries	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	10% 0.09mg	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	88% 7.04mg	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	29% 0.67mg	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	14.4% 101mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.3% 85.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Raspberries per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Raspberries:

• 100 grams of Baked Potato Skin have 3.8 times more Vitamin B1, 2.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 11.2 times more Vitamin B6 than Raspberries.
• While 100 g of Raw Raspberries contain 1.9 times more Vitamin C, 21.8 times more Vitamin E and 4.6 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Raspberries provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Raspberries:

• 100 grams of Baked Potato Skin have 1.4 times more Calcium, 9.1 times more Copper, 10.2 times more Iron, 2 times more Magnesium, 3.5 times more Phosphorus and 3.8 times more Potassium than Raspberries.
• While 100 g of Raw Raspberries contain 1.8 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Raspberries contain similar levels of Manganese and Zinc per 100 grams.
• Both Baked Potato Skin as well as Raw Raspberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 3.8 times more Energy, 3.9 times more Carbohydrate, 1.2 times more Fiber and 3.6 times more Protein than Raspberries.
• While 100 g of Raw Raspberries contain 12.6 times more Omega 3 and 3.2 times more Sugars than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• 100 grams of Raspberries provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Raw Raspberries provide inadequate amounts of Omega 6 in 100 grams.