Comparing Nutrients in 1 kilogram Frozen Blackberries VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Frozen Blackberries	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	22% 640kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	155% 201g	130g per day for Men 19-50 years
Sugars	147% 107g	12.6% 9.1g	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	NA	4% 2.9g	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	132% 50g	47.4% 18g	38g per day for Men 19-50 years
Protein	21% 12g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	230% 3mg	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	85% 340μg	25% 100μg	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	34.4% 31mg	144% 130mg	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	78% 11.7mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	29% 290mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	100% 8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	60% 1.38mg	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	43% 300mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.2% 822g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Blackberries versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Blackberries vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Frozen Blackberries has 2.3 times more Vitamin B2, 3.4 times more Vitamin B9, 117 times more Vitamin E and 9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.7 times more Vitamin B1, 3.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 4.2 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Blackberries as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Blackberries vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Frozen Blackberries has 5.8 times more Calcium, 2.6 times more Iron and 8.9 times more Manganese than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.6 times more Copper, 1.5 times more Phosphorus and 2.7 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Boiled Potato Flesh, Cooked In Skin contain similar levels of Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Frozen Blackberries as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Blackberries has 8.2 times more Omega 3, 11.7 times more Sugars and 2.8 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Energy, 1.3 times more Carbohydrate and 1.6 times more Protein than Frozen Blackberries.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.