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Comparing Nutrients in 100 grams Blueberries, canned, light syrup, drainedVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained
4%
4%
92%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

3.03%88kcal
Energy
3.17%92kcal
88 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g
Fat
0.15%0.15g
0.4 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.088%0.028g
Saturated Fat
0.13%0.04g
0.028 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.7%0.075g
Omega 3
0.94%0.015g
0.075 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.67%0.11g
Omega 6
0.29%0.049g
0.11 gvs0.049 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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17.4%22.7g
Carbohydrate
16.2%21g
22.7 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.5g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.5 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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11.6%8.43g
Fructose
0.5%0.36g
≤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]
8.43 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.6g
Glucose
%0.63g
8.6 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.41g
Sucrose
%0.4g
0.41 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.84%2.6g
Fiber
5.53%2.1g
2.6 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.86%1.04g
Protein
3.75%2.1g
1.04 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
2 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.83%0.046mg
Vitamin B1
4%0.048mg
Thiamine
0.046 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.13 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.27%0.36mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
0.36 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.82%0.041mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.041 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.77%0.049mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.049 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.5%2μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
2 μgvs38 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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0.56%0.5mg
Vitamin C
14%12.6mg
Ascorbic acid
0.5 mgvs12.6 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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9.2%1.38mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
1.38 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.6%20μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
20 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.6%6mg
Calcium
1%10mg
6 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.9%0.053mg
Copper
14%0.13mg
0.053 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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5.38%0.43mg
Iron
8%0.64mg
0.43 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.95%4mg
Magnesium
6.43%27mg
4 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.44mg
Manganese
8.2%0.19mg
0.44 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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1.7%12mg
Phosphorus
10.7%75mg
12 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.6%54mg
Potassium
16%544mg
54 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.18%0.1μg
Selenium
0.91%0.5μg
0.1 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg
Sodium
0.47%7mg
3 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.82%0.09mg
Zinc
3.2%0.35mg
0.09 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.05%75.7g
Water
2.04%75.4g
75.7 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Blueberries, canned, light syrup, drained vs Baked White Potatoes:
Comparing minerals per 100 grams for Blueberries, canned, light syrup, drained vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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