Comparing Nutrients in 100 calories Sweetened Dried Cranberries VS Baked Red Potatoes

Weight per 100 calories

• Sweetened Dried Cranberries: 32.5g
• Baked Red Potatoes: 115g

Sweetened Dried Cranberries have 3.5 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Sweetened Dried Cranberries or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sweetened Dried Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.029g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	32.5% 23.6g	2.27% 1.64g	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	12% 8.77g	0.7% 0.51g	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	% 9.64g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 0.52g	g per day for Men 19-50 years
Fiber	4.53% 1.72g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	0.099% 0.055g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.95% 0.012mg	18.7% 0.24mg	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	0% 0μg	7.76% 31μg	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	0.072% 0.065mg	16% 14.5mg	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	4.55% 0.68mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.06% 2.47μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.29% 2.92mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	2.27% 0.02mg	22.2% 0.2mg	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	1.6% 0.13mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.058mg	8.65% 0.2mg	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	0.37% 2.6mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	0.35% 0.19μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.62mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	0.3% 0.032mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweetened Dried Cranberries vs Baked Red Potatoes:

• Sweetened Dried Cranberries have 7.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 19.6 times more Vitamin B1, 6.3 times more Vitamin B2, 10.3 times more Vitamin B3, 19.8 times more Vitamin B6, more Vitamin B9, 223 times more Vitamin C and 1.3 times more Vitamin K than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweetened Dried Cranberries vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 3.5 times more Calcium, 9.8 times more Copper, 6.4 times more Iron, 24.8 times more Magnesium, 3.4 times more Manganese, 31.9 times more Phosphorus, 39.4 times more Potassium, 14.2 times more Zinc and 17.2 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 100 calories:

• Sweetened Dried Cranberries have 14.3 times more Sugars and 17.3 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Omega 3 and 47.9 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Sweetened Dried Cranberries as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.