Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sweetened Dried Cranberries	Baked White Potatoes	Recommended Dietary Allowance
Energy	42% 1222kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	397% 288g	8.38% 6.07g	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	148% 107g	1.97% 1.43g	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	% 118g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 62.7g	% 1.6g	g per day for Men 19-50 years
Fiber	55.4% 21g	22% 8.33g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	64.4% 0.84mg	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	37.7% 151μg	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	0.88% 0.79mg	55.6% 50mg	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	55.6% 8.33mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	56% 0.5mg	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	19.3% 1.55mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	32.6% 0.75mg	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	4.54% 31.8mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Dried Cranberries vs Baked White Potatoes:

• Sweetened Dried Cranberries have 52.5 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin B9 and 63 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 9.4 times more Phosphorus, 11.1 times more Potassium, 3.5 times more Zinc and 4.8 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Baked Whole White Potatoes have similar amounts of Calcium, Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Cranberries have 3.3 times more Energy, 7.3 times more Fat, 1.5 times more Omega 3, 3.9 times more Carbohydrate, 47.4 times more Sugars, 75 times more Fructose and 2.5 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.