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

Weight per 300 calories

Baked White Potatoes

326g

Blueberries, wild, canned, heavy syrup, drained

280g

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

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Blueberries, wild, canned, heavy syrup, drained

95%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Blueberries, wild, canned, heavy syrup, drained

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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0.5%0.49g

Fat

0.98%0.95g

0.49 gvs0.95 g

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

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0.41%0.13g

Saturated Fat

0.13 gvsNA g

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

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3.06%0.049g

Omega 3

0.049 gvsNA g

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

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0.94%0.16g

Omega 6

0.16 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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53%68.7g

Carbohydrate

61%79.4g

68.7 gvs79.4 g

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

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6.9%5g

Sugars

74.6%54g

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

5 gvs54 g

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

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1.6%1.17g

Fructose

35%25.3g

≤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]

1.17 gvs25.3 g

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

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%2.05g

Glucose

%28.3g

2.05 gvs28.3 g

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

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%1.3g

Sucrose

%0.028g

1.3 gvs0.028 g

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

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18%6.85g

Fiber

36%13.7g

6.85 gvs13.7 g

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

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12.2%6.85g

Protein

2.8%1.57g

6.85 gvs1.57 g

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

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Vitamins

Baked White Potatoesvs Blueberries, wild, canned, heavy syrup, drained

0.36%3.26μg

Vitamin A

RAE, retinol activity equivalents

3.26 μgvsNA μg

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

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13%0.16mg

Vitamin B1

7.7%0.093mg

Thiamine

0.16 mgvs0.093 mg

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

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10.8%0.14mg

Vitamin B2

67.5%0.88mg

Riboflavin

0.14 mgvs0.88 mg

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

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31%5mg

Vitamin B3

8.2%1.3mg

Niacin, nicotinic acid, niacinamide

5 mgvs1.3 mg

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

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25%1.25mg

Vitamin B5

2.3%0.11mg

Pantothenic acid

1.25 mgvs0.11 mg

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

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53%0.69mg

Vitamin B6

7.55%0.098mg

Pyridoxine

0.69 mgvs0.098 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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31%124μg

Vitamin B9

5.6%22.4μg

Folates and Folic Acid

124 μgvs22.4 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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45.7%41mg

Vitamin C

0.93%0.84mg

Ascorbic acid

41 mgvs0.84 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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0.87%0.13mg

Vitamin E

Tocopherols and Tocotrienols

0.13 mgvsNA mg

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

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7.34%8.8μg

Vitamin K

34.6%41.5μg

Phytomenadione or phylloquinone

8.8 μgvs41.5 μg

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

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Minerals

Baked White Potatoesvs Blueberries, wild, canned, heavy syrup, drained

3.26%32.6mg

Calcium

5.33%53.3mg

32.6 mgvs53.3 mg

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

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46%0.41mg

Copper

0.41 mgvsNA 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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26%2.1mg

Iron

77%6.17mg

2.1 mgvs6.17 mg

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

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21%88mg

Magnesium

4%17mg

88 mgvs17 mg

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

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26.8%0.62mg

Manganese

280%6.45mg

0.62 mgvs6.45 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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35%245mg

Phosphorus

5.6%39.3mg

245 mgvs39.3 mg

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

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52%1774mg

Potassium

3.8%129mg

1774 mgvs129 mg

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

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2.96%1.63μg

Selenium

1.63 μgvsNA μg

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

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1.52%23mg

Sodium

0.19%2.8mg

23 mgvs2.8 mg

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

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10.4%1.14mg

Zinc

3.06%0.34mg

1.14 mgvs0.34 mg

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

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6.65%246g

Water

5.35%198g

246 gvs198 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 Baked White Potatoes vs Blueberries, wild, canned, heavy syrup, drained:

Baked Whole White Potatoes have 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.
While Blueberries, wild, canned, heavy syrup, drained contain 6.3 times more Vitamin B2 and 4.7 times more Vitamin K than Baked Whole White Potatoes.

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

Baked Whole White Potatoes have 5.2 times more Magnesium, 6.2 times more Phosphorus, 13.8 times more Potassium, 3.4 times more Zinc and 1.2 times more Water than Blueberries, wild, canned, heavy syrup, drained.
While Blueberries, wild, canned, heavy syrup, drained contain 1.6 times more Calcium, 3 times more Iron and 10.5 times more Manganese than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesBlueberries, wild, canned, heavy syrup, drainedVS Baked Red PotatoesBaked White PotatoesVS Pineapple, canned, juice pack, drainedBlueberries, wild, canned, heavy syrup, drainedVS Pineapple, canned, juice pack, drained

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: