Comparing Nutrients in 1 kilogram Blueberries, canned, heavy syrup, solids and liquids VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Baked Potato Flesh	Recommended Dietary Allowance
Energy	30.3% 880kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	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	170% 221g	166% 216g	130g per day for Men 19-50 years
Sugars	282% 205g	23.4% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	39.5% 15g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	232% 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	5% 20μg	22.5% 90μg	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	12.2% 11mg	142% 128mg	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	25.3% 3.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	239% 2.15mg	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	41.3% 3.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	70% 1.6mg	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	14.3% 100mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	20.8% 768g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, heavy syrup, solids and liquids versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids vs Baked Potato Flesh:

• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids has 2.5 times more Vitamin B2, 9.5 times more Vitamin E and 21.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.1 times more Vitamin B1, 12.3 times more Vitamin B3, 6.2 times more Vitamin B5, 8.4 times more Vitamin B6, 4.5 times more Vitamin B9 and 11.6 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, canned, heavy syrup, solids and liquids vs Baked Potato Flesh:

• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids has 1.3 times more Manganese than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.1 times more Copper, 6.3 times more Magnesium, 5 times more Phosphorus, 9.8 times more Potassium and 4.1 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Baked Potato Flesh contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids has 5.8 times more Omega 3 and 12 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Baked Potato Flesh offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.