Comparing Nutrients in 100 calories Cran Lemonade OCEAN SPRAY VS Potato Skin

Weight per 100 calories

• Cran Lemonade OCEAN SPRAY: 222g
• Potato Skin: 172g

Raw Potato Skin has 1.3 times more energy per unit of mass than Cran Lemonade OCEAN SPRAY, which is low in comparison to other foods. Cran Lemonade OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 100 calories - Cran Lemonade OCEAN SPRAY or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cran Lemonade OCEAN SPRAY	1%	0%	99%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cran Lemonade OCEAN SPRAY	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.007% 0.002g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	32% 23g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.37% 2.44g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.44g	NA	g per day for Men 19-50 years
Sucrose	% 18.2g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0.28% 0.16g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Cran Lemonade OCEAN SPRAY	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.25% 2.22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.36% 0.058mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	22% 19.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Lemonade OCEAN SPRAY	Potato Skin	Recommended Dietary Allowance
Calcium	0.44% 4.44mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	1.23% 0.011mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	0.83% 0.067mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	0.53% 2.22mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	45% 1.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.32% 2.22mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	0.65% 22.2mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	7.7% 116mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	0.2% 0.022mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	5.33% 197g	3.9% 144g	3700g per day for Men 19-50 years

Cran Lemonade OCEAN SPRAY VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cran Lemonade OCEAN SPRAY or Potato Skin?

Lets compare vitamin content per 100 calories of Cran Lemonade OCEAN SPRAY vs Potato Skin:

• 100 calories of Cran Lemonade OCEAN SPRAY have 3.7 times more Vitamin C than Potato Skin.
• While 100 kcal of Raw Potato Skin contain more Vitamin B1, more Vitamin B2, 30.8 times more Vitamin B3 and more Vitamin B6 than Cran Lemonade OCEAN SPRAY.
• 100 calories of Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Cran Lemonade OCEAN SPRAY as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cran Lemonade OCEAN SPRAY vs Potato Skin:

• 100 calories of Cran Lemonade OCEAN SPRAY have 6.7 times more Sodium and 1.4 times more Water than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 11.6 times more Calcium, 65.6 times more Copper, 83.8 times more Iron, 17.8 times more Magnesium, 27.5 times more Manganese, 29.5 times more Phosphorus, 32 times more Potassium and 27.2 times more Zinc than Cran Lemonade OCEAN SPRAY.
• 100 calories of Cran Lemonade OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cran Lemonade OCEAN SPRAY as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Potato Skin contain 3.2 times more Fiber and 28.5 times more Protein than Cran Lemonade OCEAN SPRAY.
• Both Cran Lemonade OCEAN SPRAY and Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cran Lemonade OCEAN SPRAY provide inadequate amounts of Protein