Comparing Nutrients in 1 kilogram Blueberries VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Blueberries	Baked White Potatoes	Recommended Dietary Allowance
Energy	19.7% 570kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	162% 211g	130g per day for Men 19-50 years
Sugars	137% 100g	21% 15.3g	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	68.6% 49.7g	4.97% 3.6g	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	% 48.8g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 4g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	95% 380μg	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	108% 97mg	140% 126mg	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	38% 5.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	141% 1.27mg	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	35% 2.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	82% 1.9mg	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	17% 120mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.8% 842g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blueberries vs Baked White Potatoes:

• Raw Blueberries have 14.3 times more Vitamin E and 7.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B1, 3.7 times more Vitamin B3, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blueberries vs Baked White Potatoes:

• Raw Blueberries have 1.8 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 4.5 times more Magnesium, 6.3 times more Phosphorus, 7.1 times more Potassium and 2.2 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Baked Whole White Potatoes have similar amounts of Water per 1 kg.
• Both Raw Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Blueberries have 3.9 times more Omega 3, 6.5 times more Sugars and 13.8 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.