Comparing Nutrients in 300 calories Blueberries, wild, canned, heavy syrup, drained VS Baked White Potatoes

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Baked White Potatoes: 326g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	74.6% 54g	6.9% 5g	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	35% 25.3g	1.6% 1.17g	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	% 28.3g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 1.3g	g per day for Men 19-50 years
Fiber	36% 13.7g	18% 6.85g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	53% 0.69mg	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	5.6% 22.4μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.84mg	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	NA	46% 0.41mg	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	77% 6.17mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	26.8% 0.62mg	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	5.6% 39.3mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	5.35% 198g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blueberries, wild, canned, heavy syrup, drained vs Baked White Potatoes:

• Blueberries, wild, canned, heavy syrup, drained have 6.3 times more Vitamin B2 and 4.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B1, 3.8 times more Vitamin B3, 10.9 times more Vitamin B5, 7 times more Vitamin B6, 5.5 times more Vitamin B9 and 48.8 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.

Comparing minerals per 300 calories for Blueberries, wild, canned, heavy syrup, drained vs Baked White Potatoes:

• Blueberries, wild, canned, heavy syrup, drained have 1.6 times more Calcium, 3 times more Iron and 10.5 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.2 times more Magnesium, 6.2 times more Phosphorus, 13.8 times more Potassium and 3.4 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Baked Whole White Potatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blueberries, wild, canned, heavy syrup, drained have 10.8 times more Sugars, 21.5 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.4 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.