Comparing Nutrients in 14 ounces Baked Red Potatoes VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Baked Red Potatoes	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	12% 345kcal	43.4% 1258kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	244% 318g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	370% 268g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	46.4% 0.6mg	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	26.8% 107μg	12% 47.6μg	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	55.6% 50mg	105% 94mg	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	2.1% 0.32mg	62% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	196% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	70.6% 0.64mg	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	34.7% 2.78mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	41% 286mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.6% 58.7g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin C, 29.4 times more Vitamin E and 21.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Baked Whole Red Potatoes have 1.6 times more Magnesium, 2 times more Phosphorus, 2.5 times more Potassium and 5.2 times more Water than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 2.1 times more Calcium and 1.3 times more Iron than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sweetened Dried Blueberries have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Blueberries contain 3.6 times more Energy, 16.7 times more Fat, 10.9 times more Omega 3, 23.2 times more Omega 6, 4.1 times more Carbohydrate, 47.2 times more Sugars and 4.2 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sweetened Dried Blueberries have similar amounts of Protein per 14 oz.
• Both Baked Whole Red Potatoes as well as Sweetened Dried Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.