Comparing Nutrients in 100 grams Raspberries Puree VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.9% 55kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	2.34% 1.7g	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	4.55% 3.3g	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	% 3.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	23% 0.3mg	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	7.5% 30μg	2.25% 9μg	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	16.2% 14.6mg	14.2% 13mg	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	5.13% 0.77mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.3% 23mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	24% 0.22mg	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	8.63% 0.69mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	7% 0.16mg	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	4.3% 30mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Baked Potato Flesh per 100 g

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

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

• 100 grams of Raspberries Puree have 4.3 times more Vitamin B2, 3.3 times more Vitamin B9 and 19.3 times more Vitamin E than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B1, 3 times more Vitamin B3, 1.8 times more Vitamin B5 and 8.1 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Baked Potato Flesh provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raspberries Puree with Seeds as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Raspberries Puree vs Baked Potato Flesh:

• 100 grams of Raspberries Puree have 4.6 times more Calcium, 2 times more Iron and 4.2 times more Manganese than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 2.5 times more Copper, 1.7 times more Phosphorus and 2 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Baked Potato Flesh contain similar levels of Magnesium, Zinc and Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberries Puree have 3.9 times more Sugars and 2.9 times more Fiber than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.7 times more Energy, 1.9 times more Carbohydrate and 1.8 times more Protein than Raspberries Puree with Seeds.
• 100 grams of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raspberries Puree with Seeds as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.