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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Potato Skin	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	20% 580kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	170% 221g	130g per day for Men 19-50 years
Sugars	NA	282% 205g	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	65.8% 25g	42% 16g	38g per day for Men 19-50 years
Protein	46% 25.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	27.7% 0.36mg	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	42.5% 170μg	5% 20μg	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	127% 114mg	12.2% 11mg	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	NA	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	30% 300mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	59% 0.53mg	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	405% 32.4mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	88.3% 2.03mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	20.8% 768g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Potato Skin has 9.1 times more Vitamin B3, 3.4 times more Vitamin B5, 6.6 times more Vitamin B6, 8.5 times more Vitamin B9 and 10.4 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 1.6 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Potato Skin has 6 times more Calcium, 8 times more Copper, 9.8 times more Iron, 5.8 times more Magnesium, 3 times more Manganese, 3.8 times more Phosphorus, 10.3 times more Potassium and 5 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Potato Skin and Blueberries, canned, heavy syrup, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.6 times more Fiber and 4 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 1.5 times more Energy, 5.8 times more Omega 3 and 1.8 times more Carbohydrate than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.