Comparing Nutrients in 14 ounces Canned Cranberry-orange Relish VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Cranberry-orange Relish	Baked Potato Flesh	Recommended Dietary Allowance
Energy	24.4% 706kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	92% 1.2mg	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	8.93% 35.7μg	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	79.4% 71.4mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	95% 0.85mg	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	9.92% 0.79mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	27.8% 0.64mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5.7% 211g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry-orange Relish VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Cranberry-orange Relish versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Cranberry-orange Relish vs Baked Potato Flesh:

• 14 ounces of Canned Cranberry-orange Relish have 1.4 times more Vitamin C than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 3.5 times more Vitamin B1 and 14 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B3
• Both Canned Cranberry-orange Relish as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Cranberry-orange Relish vs Baked Potato Flesh:

• 14 ounces of Canned Cranberry-orange Relish have 6.4 times more Sodium than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 5.4 times more Copper, 1.8 times more Iron, 6.3 times more Magnesium, 6.3 times more Phosphorus, 10.3 times more Potassium and 1.4 times more Water than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Cranberry-orange Relish as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Cranberry-orange Relish have 1.9 times more Energy and 2.1 times more Carbohydrate than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain more Fiber and 6.5 times more Protein than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein