Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Blueberries	5%	5%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Energy	43.8% 1270kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	111% 145g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	137% 100g	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	68.6% 49.7g	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	% 48.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	68.4% 26g	63% 24g	38g per day for Men 19-50 years
Protein	39.6% 22g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10% 3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	15% 60μg	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	19% 17mg	108% 97mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Blueberries	Recommended Dietary Allowance
Calcium	15% 150mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	NA	63.3% 0.57mg	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	62.5% 5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	NA	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	146% 3.36mg	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	NA	17% 120mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	18.4% 681g	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Blueberries:

• 1 kg of Raw Blueberries contains 5.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Blueberries:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.8 times more Iron, 5.8 times more Potassium and 298 times more Sodium than Blueberries.
• Both Frozen Roasted Potatoes with Salt as well as Raw Blueberries lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.2 times more Energy, 1.8 times more Carbohydrate and 3 times more Protein than Blueberries.
• While 1 kg of Raw Blueberries contains 14.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Blueberries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Blueberries provide inadequate amounts of Energy and Protein