Comparing Nutrients in 500 calories Raspberry Juice ConcentrateVS Baked White Potatoes

Weight per 500 calories

Raspberry Juice Concentrate

226g

Baked White Potatoes

544g

Raspberry Juice Concentrate has 2.4 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Raspberry Juice Concentrate

90%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Raspberry Juice Concentratevs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.13%3.03g

Fat

0.84%0.82g

3.03 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g

Saturated Fat

0.68%0.22g

0.13 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.42%0.007g

Omega 3

5.1%0.082g

0.007 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.12%0.02g

Omega 6

1.57%0.27g

0.02 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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93%120g

Carbohydrate

88%115g

120 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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119%86.4g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

86.4 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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62.7%45.5g

Fructose

2.7%1.96g

≤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]

45.5 gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%38.7g

Glucose

%3.42g

38.7 gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.33g

Sucrose

%2.17g

2.33 gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.55%2.5g

Fiber

30%11.4g

2.5 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.3%6.88g

Protein

20.4%11.4g

6.88 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raspberry Juice Concentratevs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47%0.57mg

Vitamin B1

21.7%0.26mg

Thiamine

0.57 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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59%0.77mg

Vitamin B2

18%0.23mg

Riboflavin

0.77 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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55%8.8mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

8.8 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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122%6.1mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

6.1 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43.5%0.57mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.57 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.1%20.4μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

20.4 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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96%86mg

Vitamin C

76%68.5mg

Ascorbic acid

86 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.9%0.14mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.14 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raspberry Juice Concentratevs Baked White Potatoes

22%219mg

Calcium

5.43%54.3mg

219 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.7%0.31mg

Copper

76.7%0.69mg

0.31 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33%2.62mg

Iron

43.5%3.48mg

2.62 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60.3%253mg

Magnesium

35%147mg

253 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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459%10.6mg

Manganese

44.7%1.03mg

10.6 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.3%226mg

Phosphorus

58.2%408mg

226 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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78.4%2665mg

Potassium

87%2957mg

2665 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

4.94%2.7μg

NA μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.5%22.6mg

Sodium

2.54%38mg

22.6 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.5%2.9mg

Zinc

17.3%1.9mg

2.9 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

11%410g

93 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raspberry Juice Concentrate vs Baked White Potatoes:

Raspberry Juice Concentrate has 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B5 and 1.3 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Vitamin B6 and 10.1 times more Vitamin B9 than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
Both Raspberry Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Raspberry Juice Concentrate vs Baked White Potatoes:

Raspberry Juice Concentrate has 4 times more Calcium, 1.7 times more Magnesium, 10.3 times more Manganese and 1.5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Copper, 1.3 times more Iron, 1.8 times more Phosphorus and 4.4 times more Water than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Baked Whole White Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raspberry Juice Concentrate has 10.4 times more Sugars and 23.2 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 12 times more Omega 3, 4.6 times more Fiber and 1.7 times more Protein than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raspberry Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raspberry Juice ConcentrateVS Sprouted Alfalfa SeedsBaked White PotatoesVS Sprouted Alfalfa SeedsRaspberry Juice ConcentrateVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Raspberry Juice ConcentrateVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: