Comparing Nutrients in 100 grams Sweetened Red Frozen Raspberries VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.55% 103kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.016% 0.005g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	16.2% 21g	130g per day for Men 19-50 years
Sugars	30% 21.8g	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.46% 0.045mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	16.2% 0.21mg	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	6.5% 26μg	9.5% 38μg	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	18.3% 16.5mg	14% 12.6mg	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	4.8% 0.72mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.4% 6.5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.5% 15mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	14% 0.13mg	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	8.13% 0.65mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	8.2% 0.19mg	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	2.43% 17mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Red Frozen Raspberries vs Baked White Potatoes:

• Sweetened Red Frozen Raspberries have 1.3 times more Vitamin C, 18 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B1, 6.6 times more Vitamin B3, 2.6 times more Vitamin B5, 6.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 100 g.
• Both Sweetened Red Frozen Raspberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetened Red Frozen Raspberries vs Baked White Potatoes:

• Sweetened Red Frozen Raspberries have 1.5 times more Calcium and 3.4 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Magnesium, 4.4 times more Phosphorus, 4.8 times more Potassium and 1.9 times more Zinc than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Baked Whole White Potatoes have similar amounts of Copper, Iron and Water per 100 g.
• Both Sweetened Red Frozen Raspberries as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweetened Red Frozen Raspberries have 2 times more Omega 3, 1.2 times more Carbohydrate, 14.2 times more Sugars and 2.1 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Baked Whole White Potatoes have similar amounts of Energy per 100 g.
• Both Sweetened Red Frozen Raspberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.