Comparing Nutrients in 7 ounces Blackberries, canned, heavy syrup, solids and liquids VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.3% 183kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	70.3% 91g	130g per day for Men 19-50 years
Sugars	54% 39g	3.83% 2.78g	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	17.8% 6.75g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	94% 1.2mg	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	13.4% 53.6μg	11% 43.7μg	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	6.17% 5.56mg	29.8% 26.8mg	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	10.3% 1.55mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	180% 1.62mg	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	16% 1.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	53% 1.22mg	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	3.97% 27.8mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.03% 149g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries, canned, heavy syrup, solids and liquids versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Baked Potato Skin:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.2 times more Vitamin B9, 19.5 times more Vitamin E and 7.8 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 4.5 times more Vitamin B1, 2.7 times more Vitamin B2, 10.7 times more Vitamin B3, 5.7 times more Vitamin B5, 17.1 times more Vitamin B6 and 4.8 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Baked Potato Skin:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.6 times more Calcium, 6.1 times more Copper, 10.8 times more Iron, 2.5 times more Magnesium, 7.2 times more Phosphorus, 5.8 times more Potassium and 2.7 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Baked Potato Skin contain similar levels of Manganese per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 14.1 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.2 times more Energy, 2 times more Carbohydrate, 2.3 times more Fiber and 3.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.