Comparing Nutrients in 1 kilogram Blueberries, wild, canned, heavy syrup, drained VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Energy	37% 1070kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	162% 211g	130g per day for Men 19-50 years
Sugars	266% 193g	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	124% 90g	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	% 101g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 4g	g per day for Men 19-50 years
Fiber	129% 49g	55.3% 21g	38g per day for Men 19-50 years
Protein	10% 5.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	162% 2.1mg	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	20% 80μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Calcium	19% 190mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	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	275% 22mg	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	1000% 23mg	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	20% 140mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	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	11% 1.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19% 706g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blueberries, wild, canned, heavy syrup, drained vs Baked White Potatoes:

• Blueberries, wild, canned, heavy syrup, drained have 7.3 times more Vitamin B2 and 5.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B1, 3.3 times more Vitamin B3, 9.3 times more Vitamin B5, 6 times more Vitamin B6, 4.8 times more Vitamin B9 and 42 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.

Comparing minerals per 1 kilogram for Blueberries, wild, canned, heavy syrup, drained vs Baked White Potatoes:

• Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Calcium, 3.4 times more Iron and 12.2 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Magnesium, 5.4 times more Phosphorus, 11.8 times more Potassium and 2.9 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Carbohydrate, 12.6 times more Sugars, 25.1 times more Fructose and 2.3 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Baked Whole White Potatoes have similar amounts of Energy per 1 kg.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.