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

Weight per 100 calories

Blueberries, canned, light syrup, drained

114g

Baked White Potatoes

109g

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

Which food has more nutrients per 100 calories - Blueberries, canned, light syrup, drained or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained

92%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Blueberries, canned, light syrup, drainedvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.47%0.45g

Fat

0.17%0.16g

0.45 gvs0.16 g

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

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0.099%0.032g

Saturated Fat

0.14%0.043g

0.032 gvs0.043 g

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

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5.33%0.085g

Omega 3

1%0.016g

0.085 gvs0.016 g

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

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0.76%0.13g

Omega 6

0.31%0.053g

0.13 gvs0.053 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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20%25.8g

Carbohydrate

17.6%23g

25.8 gvs23 g

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

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27.4%20g

Sugars

2.3%1.66g

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

20 gvs1.66 g

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

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13.2%9.58g

Fructose

0.54%0.39g

≤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]

9.58 gvs0.39 g

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

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%9.8g

Glucose

%0.68g

9.8 gvs0.68 g

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

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%0.47g

Sucrose

%0.43g

0.47 gvs0.43 g

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

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7.78%2.95g

Fiber

6%2.3g

2.95 gvs2.3 g

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

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2.1%1.2g

Protein

4.08%2.3g

1.2 gvs2.3 g

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

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Vitamins

Blueberries, canned, light syrup, drainedvs Baked White Potatoes

0.25%2.27μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

2.27 μgvs1.1 μg

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

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4.36%0.052mg

Vitamin B1

4.35%0.052mg

Thiamine

0.052 mgvs0.052 mg

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

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11.5%0.15mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.15 mgvs0.047 mg

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

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2.58%0.41mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.41 mgvs1.66 mg

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

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0.93%0.047mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.047 mgvs0.42 mg

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

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4.3%0.056mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.056 mgvs0.23 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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0.57%2.27μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

2.27 μgvs41.3 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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0.63%0.57mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0.57 mgvs13.7 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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10.5%1.57mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

1.57 mgvs0.043 mg

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

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19%22.6μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

22.6 μgvs2.93 μg

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

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Minerals

Blueberries, canned, light syrup, drainedvs Baked White Potatoes

0.68%6.8mg

Calcium

1.1%11mg

6.8 mgvs11 mg

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

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6.7%0.06mg

Copper

15.3%0.14mg

0.06 mgvs0.14 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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6.1%0.49mg

Iron

8.7%0.7mg

0.49 mgvs0.7 mg

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

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1.1%4.55mg

Magnesium

7%29.3mg

4.55 mgvs29.3 mg

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

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21.7%0.5mg

Manganese

8.93%0.21mg

0.5 mgvs0.21 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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1.95%13.6mg

Phosphorus

11.6%81.5mg

13.6 mgvs81.5 mg

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

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1.8%61.4mg

Potassium

17.4%591mg

61.4 mgvs591 mg

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

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0.21%0.11μg

Selenium

0.99%0.54μg

0.11 μgvs0.54 μg

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

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0.23%3.4mg

Sodium

0.51%7.6mg

3.4 mgvs7.6 mg

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

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0.93%0.1mg

Zinc

3.46%0.38mg

0.1 mgvs0.38 mg

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

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2.33%86g

Water

2.2%82g

86 gvs82 g

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

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Lets compare vitamin content per 100 calories of Blueberries, canned, light syrup, drained vs Baked White Potatoes:

Blueberries, canned, light syrup, drained have 3.2 times more Vitamin B2, 36.1 times more Vitamin E and 7.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4 times more Vitamin B3, 8.9 times more Vitamin B5, 4.1 times more Vitamin B6, 18.2 times more Vitamin B9 and 24.1 times more Vitamin C than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 100 kcal.
Both Blueberries, canned, light syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blueberries, canned, light syrup, drained vs Baked White Potatoes:

Blueberries, canned, light syrup, drained have 2.4 times more Manganese than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 6.5 times more Magnesium, 6 times more Phosphorus, 9.6 times more Potassium and 3.7 times more Zinc than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Baked Whole White Potatoes have similar amounts of Water per 100 kcal.
Both Blueberries, canned, light syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blueberries, canned, light syrup, drained have 5.2 times more Omega 3, 11.9 times more Sugars, 24.5 times more Fructose and 1.3 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Protein than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Blueberries, canned, light syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blueberries, canned, light syrup, drainedVS Blueberries, wild, canned, heavy syrup, drainedBaked White PotatoesVS Blueberries, wild, canned, heavy syrup, drainedBlueberries, canned, light syrup, drainedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

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

Weight per 100 calories

Which food has more nutrients per 100 calories - Blueberries, canned, light syrup, drained or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: