Comparing Nutrients in 14 ounces Cranberry sauce, jellied, canned, OCEAN SPRAY VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Energy	22% 635kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	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	124% 161g	60% 77.8g	130g per day for Men 19-50 years
Sugars	176% 128g	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	53.6% 39g	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	% 70.6g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.8g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Baked Red 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	NA	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	30.8% 2.46mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	2.27% 16mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.24% 231g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, jellied, canned, OCEAN SPRAY VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Baked Red Potatoes:

• 14 oz of Baked Whole Red Potatoes contain 12.6 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Baked Red Potatoes:

• 14 oz of Baked Whole Red Potatoes contain 5 times more Copper, 14 times more Magnesium, 2 times more Manganese, 18 times more Phosphorus, 16 times more Potassium, 13.3 times more Zinc and 1.3 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Baked Red Potatoes contain similar levels of Iron per 14 ounces.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have 1.8 times more Energy, 2.1 times more Carbohydrate, 22.5 times more Sugars and 22.3 times more Fructose than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.8 times more Fiber and 2.2 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein