Comparing Nutrients in 14 ounces Cranberries VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.3% 183kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	36.5% 47.5g	60% 77.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	7.83% 5.68g	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	3.67% 2.66g	2.4% 1.75g	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	% 13.7g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.8g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	64.7% 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	0.99% 3.97μg	26.8% 107μg	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	61.7% 55.6mg	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	35% 5.24mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	76.7% 0.69mg	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	11.4% 0.91mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	30% 0.69mg	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	6.24% 43.7mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.37% 347g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cranberries vs Baked Red Potatoes:

• Raw Cranberries have 16.5 times more Vitamin E and 1.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Vitamin B1, 2.5 times more Vitamin B2, 15.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 27 times more Vitamin B9 than Raw Cranberries.
• Both Raw Cranberries and Baked Whole Red Potatoes have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
• Both Raw Cranberries as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cranberries vs Baked Red Potatoes:

• Raw Cranberries have 1.5 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Copper, 3 times more Iron, 4.7 times more Magnesium, 6.5 times more Phosphorus, 6.8 times more Potassium and 4.4 times more Zinc than Raw Cranberries.
• Both Raw Cranberries and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.
• Both Raw Cranberries as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cranberries have 1.5 times more Omega 3, 3 times more Sugars and 2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.6 times more Carbohydrate and 5 times more Protein than Raw Cranberries.
• Both Raw Cranberries as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.