Comparing Nutrients in 14 ounces Blueberries VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Blueberries	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.8% 226kcal	12.6% 365kcal	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 1.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Baked White 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.03% 334g	8.1% 299g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 14.3 times more Vitamin E and 7.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B1, 3.7 times more Vitamin B3, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Blueberries have 1.8 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 4.5 times more Magnesium, 6.3 times more Phosphorus, 7.1 times more Potassium and 2.2 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Baked Whole White Potatoes have similar amounts of Water per 14 oz.
• Both Raw Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries have 3.9 times more Omega 3, 6.5 times more Sugars and 13.8 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Raw Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.