Comparing Nutrients in 14 ounces Blueberries VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Blueberries	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.8% 226kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	60% 77.8g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	7.83% 5.68g	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	27.2% 19.7g	2.4% 1.75g	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	% 19.4g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 1.8g	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.14g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.97% 1.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	26.8% 107μg	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	42.8% 38.5mg	55.6% 50mg	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	15% 2.26mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	76.7% 0.69mg	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	14% 1.1mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	30% 0.69mg	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	6.8% 47.6mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.03% 334g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blueberries vs Baked Red Potatoes:

• Raw Blueberries have 7.1 times more Vitamin E and 6.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B1, 3.8 times more Vitamin B3, 2.8 times more Vitamin B5, 4.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Blueberries as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blueberries vs Baked Red Potatoes:

• Raw Blueberries have 1.9 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Copper, 2.5 times more Iron, 4.7 times more Magnesium, 6 times more Phosphorus, 7.1 times more Potassium and 2.5 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.
• Both Raw Blueberries as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries have 3.9 times more Omega 3, 7 times more Sugars, 11.3 times more Fructose and 1.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Energy, 1.4 times more Carbohydrate and 3.1 times more Protein than Raw Blueberries.
• Both Raw Blueberries as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.