Comparing Nutrients in 14 ounces Baked Potato Flesh VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Baked Potato Flesh	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	12.7% 369kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	27.5% 20g	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	16% 11.5g	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	% 6.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	14% 7.78g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	0% 0mg	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	8.93% 35.7μg	NA	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	56.4% 51mg	145% 131mg	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	1.06% 0.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	3.97% 0.036mg	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	17.4% 1.4mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	5.35% 0.12mg	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	28.3% 198mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	8.1% 299g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 14 ounces of Baked Potato Flesh have more Vitamin B1, 53.7 times more Vitamin B3 and more Vitamin B6 than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 14 oz of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 2.6 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 14 ounces of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Baked Potatoes Flesh no Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 14 ounces of Baked Potato Flesh have 23.9 times more Copper, 8.8 times more Iron, 8.3 times more Magnesium, 5.2 times more Manganese, 12.5 times more Phosphorus, 8.3 times more Potassium and 14.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Baked Potato Flesh and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain similar levels of Water per 14 ounces.
• 14 ounces of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 3.6 times more Energy, 3.7 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 14 oz of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 3 times more Sugars than Baked Potatoes Flesh no Salt.
• 14 ounces of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein