Comparing Nutrients in 1 kilogram Mulberries VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Mulberries	Baked White Potatoes	Recommended Dietary Allowance
Energy	15% 430kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	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	75.4% 98g	162% 211g	130g per day for Men 19-50 years
Sugars	112% 81g	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	44.7% 17g	55.3% 21g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	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	404% 364mg	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	58% 8.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	39% 390mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	231% 18.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	54.3% 380mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	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	23.7% 877g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raw Mulberries have 2.3 times more Vitamin B2, 2.9 times more Vitamin C, 21.8 times more Vitamin E and 2.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Mulberries.
• Both Raw Mulberries 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 Mulberries vs Baked White Potatoes:

• Raw Mulberries have 3.9 times more Calcium and 2.9 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Copper, 1.5 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium and 2.9 times more Zinc than Raw Mulberries.
• Both Raw Mulberries and Baked Whole White Potatoes have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mulberries have 4.2 times more Omega 6 and 5.3 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Protein than Raw Mulberries.
• Both Raw Mulberries and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Mulberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.