Comparing Nutrients in 14 ounces Cranberry sauce, whole, canned, OCEAN SPRAY VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21.6% 627kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	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	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	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	171% 124g	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% 38.5g	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	% 68g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	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	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	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	7.5% 0.067mg	NA	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	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	10.4% 0.24mg	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	2.45% 83.3mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	NA	11mg per day for Men 19-50 years
Water	6.3% 233g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, whole, canned, OCEAN SPRAY VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry sauce, whole, canned, OCEAN SPRAY 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 Cranberry sauce, whole, canned, OCEAN SPRAY vs Frozen Roasted Potatoes with Salt:

• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cranberry sauce, whole, canned, OCEAN SPRAY vs Frozen Roasted Potatoes with Salt:

• 14 oz of Frozen Roasted Potatoes with Salt contain 2.5 times more Iron, 21.4 times more Potassium and 59.6 times more Sodium than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Potassium
• Both Cranberry sauce, whole, canned, OCEAN SPRAY 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 Cranberry sauce, whole, canned, OCEAN SPRAY have 1.2 times more Energy, 1.5 times more Carbohydrate and 45.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Fiber and 3 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein