Comparing Nutrients in 1 pound 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	9.07% 263kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	128% 93g	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	30% 11.3g	19% 7.26g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.26% 2.95g	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	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	12.6% 0.16mg	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	19.3% 77μg	2.27% 9.07μg	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	57.5% 51.7mg	5.54% 5mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	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	13.6% 136mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	26.7% 0.24mg	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	184% 14.7mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	40% 0.92mg	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	24.6% 172mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.4% 348g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb 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 pound of Potato Skin vs Blueberries, canned, heavy syrup, solids and liquids:

• 1 pound 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 lb 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 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.6 times more Fiber and 4 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 lb 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 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound 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 pound.