Comparing Nutrients in 300 calories Sweetened Frozen BlueberriesVS Baked White Potatoes

Weight per 300 calories

Sweetened Frozen Blueberries

353g

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 - Sweetened Frozen Blueberries or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Sweetened Frozen Blueberries

97%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Sweetened Frozen Blueberriesvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.47%0.46g

Fat

0.5%0.49g

0.46 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.039g

Saturated Fat

0.41%0.13g

0.039 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.07%0.081g

Omega 3

3.06%0.049g

0.081 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g

Omega 6

0.94%0.16g

0.12 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59.6%77.5g

Carbohydrate

53%68.7g

77.5 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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96%69.6g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

69.6 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.4%7.76g

Fiber

18%6.85g

7.76 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.52%1.4g

Protein

12.2%6.85g

1.4 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweetened Frozen Blueberriesvs Baked White Potatoes

0.78%7.06μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

7.06 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg

Vitamin B1

13%0.16mg

Thiamine

0.071 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.18 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.6%0.89mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.82%0.44mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.44 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B6

53%0.69mg

Pyridoxine

0.21 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.18%24.7μg

Vitamin B9

31%124μg

Folates and Folic Acid

24.7 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.92%3.53mg

Vitamin C

45.7%41mg

Ascorbic acid

3.53 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.2%1.84mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.84 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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52%62.5μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

62.5 μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweetened Frozen Blueberriesvs Baked White Potatoes

2.1%21mg

Calcium

3.26%32.6mg

21 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.3%0.14mg

Copper

46%0.41mg

0.14 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.2%1.38mg

Iron

26%2.1mg

1.38 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.7%7.06mg

Magnesium

21%88mg

7.06 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.2%0.92mg

Manganese

26.8%0.62mg

0.92 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.53%24.7mg

Phosphorus

35%245mg

24.7 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.23%212mg

Potassium

52%1774mg

212 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.71μg

Selenium

2.96%1.63μg

0.71 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.24%3.53mg

Sodium

1.52%23mg

3.53 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.93%0.21mg

Zinc

10.4%1.14mg

0.21 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.4%273g

Water

6.65%246g

273 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sweetened Frozen Blueberries vs Baked White Potatoes:

Sweetened Frozen Blueberries have 1.3 times more Vitamin B2, 14.1 times more Vitamin E and 7.1 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Vitamin B1, 5.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B6, 5 times more Vitamin B9 and 11.6 times more Vitamin C than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Frozen Blueberries vs Baked White Potatoes:

Sweetened Frozen Blueberries have 1.5 times more Manganese than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Calcium, 3 times more Copper, 1.5 times more Iron, 12.5 times more Magnesium, 9.9 times more Phosphorus, 8.4 times more Potassium and 5.4 times more Zinc than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Baked Whole White Potatoes have similar amounts of Water per 300 kcal.
Both Sweetened Frozen Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sweetened Frozen Blueberries have 1.7 times more Omega 3 and 14 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.9 times more Protein than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Sweetened Frozen Blueberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Frozen BlueberriesVS Boysenberries, canned, heavy syrupBaked White PotatoesVS Boysenberries, canned, heavy syrupSweetened Frozen BlueberriesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Sweetened Frozen BlueberriesVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: