Comparing Nutrients in 1 kilogram Blueberries, canned, heavy syrup, solids and liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30.3% 880kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	201% 262g	130g per day for Men 19-50 years
Sugars	282% 205g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	NA	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	14.3% 100mg	NA	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	NA	11mg per day for Men 19-50 years
Water	20.8% 768g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, heavy syrup, solids and liquids versus 1 kg of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, canned, heavy syrup, solids and liquids vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Iron, 11.3 times more Potassium and 99.3 times more Sodium than Blueberries, canned, heavy syrup, solids and liquids.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Potassium
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids has 29.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Energy, 1.6 times more Fiber and 3.4 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein