Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Baked White Potatoes	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	31.7% 920kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	107% 139g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	4.97% 3.6g	51% 37g	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	% 6.3g	% 33.3g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	116% 44g	38g per day for Men 19-50 years
Protein	37.5% 21g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	15.4% 0.2mg	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	95% 380μg	NA	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	140% 126mg	19% 17mg	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	2.67% 0.4mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	10% 100mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	NA	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	80% 6.4mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	1248% 28.7mg	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	107% 750mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23% 858g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B1, 6.1 times more Vitamin B2, 2.5 times more Vitamin B3, 10.6 times more Vitamin B6 and 7.4 times more Vitamin C than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 6.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 3.9 times more Magnesium, 5.8 times more Phosphorus and 8 times more Potassium than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.7 times more Calcium, 15.2 times more Manganese and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Wild Blueberries have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.6 times more Energy, 1.5 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 10.3 times more Fructose and 2.1 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.