Comparing Nutrients in 1 pound Sweetened Dried Blueberries VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sweetened Dried Blueberries	Baked Potato Flesh	Recommended Dietary Allowance
Energy	49.6% 1438kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.16g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	75% 98g	130g per day for Men 19-50 years
Sugars	422% 306g	10.6% 7.7g	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	89.5% 34g	18% 6.8g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	105% 1.37mg	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	13.6% 54.4μg	10.2% 41μg	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	120% 108mg	64.5% 58mg	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	71% 10.7mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 269μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	8.6% 86mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	108% 0.98mg	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	51% 4.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	31.8% 0.73mg	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	23.3% 163mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.8% 67g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Dried Blueberries versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Dried Blueberries vs Baked Potato Flesh:

• 1 pound of Sweetened Dried Blueberries has 6 times more Vitamin B2, 1.3 times more Vitamin B9, 1.9 times more Vitamin C, 58.8 times more Vitamin E and 198 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2 times more Vitamin B6 than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Sweetened Dried Blueberries as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Dried Blueberries vs Baked Potato Flesh:

• 1 pound of Sweetened Dried Blueberries has 2.6 times more Iron and 1.7 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 5.1 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Dried Blueberries has 3.4 times more Energy, 25 times more Fat, 16.3 times more Omega 3, 35.5 times more Omega 6, 3.7 times more Carbohydrate, 39.7 times more Sugars, 5 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6