Comparing Nutrients in 14 ounces Canned Cranberry Sauce sweetened VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21.8% 631kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	80% 104g	130g per day for Men 19-50 years
Sugars	174% 126g	3.78% 2.74g	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	53.4% 38.7g	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	% 69g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.54μg	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	20.3% 1.63mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	NA	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	NA	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	2.27% 16mg	NA	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	NA	11mg per day for Men 19-50 years
Water	6.27% 232g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Cranberry Sauce sweetened versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Cranberry Sauce sweetened vs Frozen Roasted Potatoes with Salt:

• Both Canned Cranberry Sauce sweetened and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Canned Cranberry Sauce sweetened as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Cranberry Sauce sweetened vs Frozen Roasted Potatoes with Salt:

• 14 oz of Frozen Roasted Potatoes with Salt contain 16.1 times more Potassium and 59.6 times more Sodium than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Frozen Roasted Potatoes with Salt contain similar levels of Iron per 14 ounces.
• 14 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Potassium
• Both Canned Cranberry Sauce sweetened as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Cranberry Sauce sweetened have 1.3 times more Energy, 1.5 times more Carbohydrate and 46 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Fiber and 2.5 times more Protein than Canned Cranberry Sauce sweetened.
• 14 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein