Comparing Nutrients in 7 ounces Blueberries, canned, light syrup, drained VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.02% 175kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	40% 52g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	1.9% 1.37g	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	23% 16.7g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	NA	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	0.99% 3.97μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.3% 2.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	NA	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	10.7% 0.85mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	NA	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	NA	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	3.4% 24mg	NA	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	NA	11mg per day for Men 19-50 years
Water	4.06% 150g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, canned, light syrup, drained versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, canned, light syrup, drained vs Frozen Roasted Potatoes with Salt:

• Both Blueberries, canned, light syrup, drained and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Blueberries, canned, light syrup, drained as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Blueberries, canned, light syrup, drained vs Frozen Roasted Potatoes with Salt:

• 7 oz of Frozen Roasted Potatoes with Salt contain 8.3 times more Potassium and 99.3 times more Sodium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• 7 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Potassium
• Both Blueberries, canned, light syrup, drained as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, canned, light syrup, drained have 25.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Energy and 2.1 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein