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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Baked Red Potatoes	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	12% 345kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.79% 0.13g	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	67% 87g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	108% 78.3g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	6.28% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	18% 0.23mg	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	6.95% 27.8μg	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	4.4% 3.97mg	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	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	58.5% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	17% 0.15mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	45.2% 1.04mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.3% 307g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 3.6 times more Vitamin B1, 6.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6, 3.9 times more Vitamin B9 and 12.6 times more Vitamin C than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 6.5 times more Vitamin E and 6.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sweetened Frozen Blueberries have similar amounts of Vitamin B2 per 14 oz.
• Both Baked Whole Red Potatoes as well as Sweetened Frozen 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 Frozen Blueberries:

• Baked Whole Red Potatoes have 4.5 times more Copper, 1.8 times more Iron, 14 times more Magnesium, 10.3 times more Phosphorus, 9.1 times more Potassium and 6.7 times more Zinc than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 1.5 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sweetened Frozen Blueberries have similar amounts of Water per 14 oz.
• Both Baked Whole Red Potatoes as well as Sweetened Frozen Blueberries have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 5.8 times more Protein than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 1.5 times more Omega 3 and 13.8 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sweetened Frozen Blueberries have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Sweetened Frozen Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.