Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Baked White Potatoes	Frozen Loganberries	Recommended Dietary Allowance
Energy	31.7% 920kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	100% 130g	130g per day for Men 19-50 years
Sugars	21% 15.3g	106% 77g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	139% 53g	38g per day for Men 19-50 years
Protein	37.5% 21g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	50% 0.65mg	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	65% 260μg	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	170% 153mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Loganberries	Recommended Dietary Allowance
Calcium	10% 100mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	130% 1.17mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	542% 12.5mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23% 846g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Loganberries.
• While Frozen Loganberries contain 21.8 times more Vitamin E and 2.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Loganberries have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Loganberries 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 Loganberries:

• Baked Whole White Potatoes have 1.3 times more Magnesium, 2.9 times more Phosphorus and 3.8 times more Potassium than Frozen Loganberries.
• While Frozen Loganberries contain 2.6 times more Calcium and 6.6 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Loganberries have similar amounts of Copper, Iron, Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Loganberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.7 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Protein than Frozen Loganberries.
• While Frozen Loganberries contain 3.9 times more Omega 3, 5 times more Sugars and 2.5 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Loganberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.