Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drainedVS Baked Red Potatoes

Weight per 500 calories

Blueberries, canned, light syrup, drained

568g

Baked Red Potatoes

575g

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

Which food has more nutrients per 500 calories - Blueberries, canned, light syrup, drained or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained

92%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Blueberries, canned, light syrup, drainedvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.34%2.27g

Fat

0.89%0.86g

2.27 gvs0.86 g

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

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0.5%0.16g

Saturated Fat

0.72%0.23g

0.16 gvs0.23 g

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

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26.6%0.43g

Omega 3

5.4%0.086g

0.43 gvs0.086 g

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

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3.8%0.65g

Omega 6

1.66%0.28g

0.65 gvs0.28 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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99%129g

Carbohydrate

86.6%113g

129 gvs113 g

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

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137%99g

Sugars

11.3%8.2g

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

99 gvs8.2 g

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

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66%48g

Fructose

3.5%2.53g

≤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]

48 gvs2.53 g

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

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%49g

Glucose

%3.16g

49 gvs3.16 g

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

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%2.33g

Sucrose

%2.6g

2.33 gvs2.6 g

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

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39%14.8g

Fiber

27.2%10.3g

14.8 gvs10.3 g

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

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10.6%5.9g

Protein

23.6%13.2g

5.9 gvs13.2 g

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

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Vitamins

Blueberries, canned, light syrup, drainedvs Baked Red Potatoes

1.26%11.4μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

11.4 μgvs5.75 μg

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

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21.8%0.26mg

Vitamin B1

34.5%0.41mg

Thiamine

0.26 mgvs0.41 mg

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

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57.7%0.75mg

Vitamin B2

22%0.29mg

Riboflavin

0.75 mgvs0.29 mg

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

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13%2.06mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs9.17 mg

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

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4.66%0.23mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.23 mgvs1.96 mg

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

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21.4%0.28mg

Vitamin B6

94%1.2mg

Pyridoxine

0.28 mgvs1.2 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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2.84%11.4μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

11.4 μgvs155 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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3.16%2.84mg

Vitamin C

80.5%72.4mg

Ascorbic acid

2.84 mgvs72.4 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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52.3%7.84mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

7.84 mgvs0.46 mg

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

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94%113μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

113 μgvs16 μg

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

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Minerals

Blueberries, canned, light syrup, drainedvs Baked Red Potatoes

3.4%34mg

Calcium

5.17%51.7mg

34 mgvs51.7 mg

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

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33.5%0.3mg

Copper

111%1mg

0.3 mgvs1 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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30.5%2.44mg

Iron

50.3%4.02mg

2.44 mgvs4.02 mg

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

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5.4%22.7mg

Magnesium

38.3%161mg

22.7 mgvs161 mg

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

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109%2.5mg

Manganese

43.2%0.99mg

2.5 mgvs0.99 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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9.74%68mg

Phosphorus

59%414mg

68 mgvs414 mg

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

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9.02%307mg

Potassium

92%3132mg

307 mgvs3132 mg

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

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1.03%0.57μg

Selenium

0.57 μgvsNA μg

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

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1.14%17mg

Sodium

4.6%69mg

17 mgvs69 mg

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

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4.65%0.51mg

Zinc

21%2.3mg

0.51 mgvs2.3 mg

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

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11.6%430g

Water

12%441g

430 gvs441 g

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

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Lets compare vitamin content per 500 calories of Blueberries, canned, light syrup, drained vs Baked Red Potatoes:

Blueberries, canned, light syrup, drained have 2.6 times more Vitamin B2, 17.1 times more Vitamin E and 7 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Vitamin B1, 4.4 times more Vitamin B3, 8.4 times more Vitamin B5, 4.4 times more Vitamin B6, 13.7 times more Vitamin B9 and 25.5 times more Vitamin C than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blueberries, canned, light syrup, drained vs Baked Red Potatoes:

Blueberries, canned, light syrup, drained have 2.5 times more Manganese than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Calcium, 3.3 times more Copper, 1.6 times more Iron, 7.1 times more Magnesium, 6.1 times more Phosphorus, 10.2 times more Potassium and 4.5 times more Zinc than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Baked Whole Red Potatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blueberries, canned, light syrup, drained have 4.9 times more Omega 3, 12.1 times more Sugars, 18.9 times more Fructose and 1.4 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Protein than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Blueberries, canned, light syrup, drained as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blueberries, canned, light syrup, drainedVS Blueberries, wild, canned, heavy syrup, drainedBaked Red PotatoesVS Blueberries, wild, canned, heavy syrup, drainedBlueberries, canned, light syrup, drainedVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drainedVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Blueberries, canned, light syrup, drained or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: