Comparing Nutrients in 14 ounces Blueberries, wild, canned, heavy syrup, drained VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Energy	14.6% 425kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	106% 76.5g	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	49.4% 35.8g	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	% 40g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 1.6g	g per day for Men 19-50 years
Fiber	51% 19.4g	22% 8.33g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	64.4% 0.84mg	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	7.94% 31.8μg	37.7% 151μg	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	1.32% 1.2mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	109% 8.73mg	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	397% 9.13mg	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	7.94% 55.6mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	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	4.33% 0.48mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.58% 280g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blueberries, wild, canned, heavy syrup, drained vs Baked White Potatoes:

• Blueberries, wild, canned, heavy syrup, drained have 7.3 times more Vitamin B2 and 5.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B1, 3.3 times more Vitamin B3, 9.3 times more Vitamin B5, 6 times more Vitamin B6, 4.8 times more Vitamin B9 and 42 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.

Comparing minerals per 14 ounces for Blueberries, wild, canned, heavy syrup, drained vs Baked White Potatoes:

• Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Calcium, 3.4 times more Iron and 12.2 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Magnesium, 5.4 times more Phosphorus, 11.8 times more Potassium and 2.9 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Baked Whole White Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Carbohydrate, 12.6 times more Sugars, 25.1 times more Fructose and 2.3 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Baked Whole White Potatoes have similar amounts of Energy per 14 oz.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.