Comparing Nutrients in 1 pound Baked White Potatoes VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Baked White Potatoes	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	14.4% 417kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	77% 100g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.26g	38g per day for Men 19-50 years
Protein	17% 9.53g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	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	9.25% 342g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Blueberries, canned, heavy syrup, solids and liquids:

• Baked Whole White Potatoes have 1.4 times more Vitamin B1, 13.5 times more Vitamin B3, 4.3 times more Vitamin B5, 5.9 times more Vitamin B6, 19 times more Vitamin B9 and 11.5 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 9.5 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole White Potatoes as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Blueberries, canned, heavy syrup, solids and liquids:

• Baked Whole White Potatoes have 2 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 6.8 times more Magnesium, 7.5 times more Phosphorus, 13.6 times more Potassium and 5 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Baked Whole White Potatoes and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Manganese and Water per 1 lb.
• Both Baked Whole White Potatoes as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.3 times more Fiber and 3.2 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While Blueberries, canned, heavy syrup, solids and liquids contain 3.9 times more Omega 3 and 13.4 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Blueberries, canned, heavy syrup, solids and liquids have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.