Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cranberry-grape Juice Drink, Bottled

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Baked Red Potatoes	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	12% 345kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	42.7% 55.6g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	NA	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	8.55% 0.11mg	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	26.8% 107μg	0.99% 3.97μg	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	55.6% 50mg	141% 127mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	3.1% 0.028mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.45% 258μg	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	34.7% 2.78mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	27.3% 0.63mg	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	41% 286mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cranberry-grape Juice Drink, Bottled per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cranberry-grape Juice Drink, Bottled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cranberry-grape Juice Drink, Bottled:

• 14 ounces of Baked Red Potatoes have 7.2 times more Vitamin B1, 2.8 times more Vitamin B2, 13.3 times more Vitamin B3, 6.4 times more Vitamin B5, 7.6 times more Vitamin B6 and 27 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While 14 oz of Cranberry-grape Juice Drink, Bottled contain 2.5 times more Vitamin C than Baked Whole Red Potatoes.
• 14 ounces of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cranberry-grape Juice Drink, Bottled:

• 14 ounces of Baked Red Potatoes have 24.9 times more Copper, 70 times more Iron, 9.3 times more Magnesium, 18 times more Phosphorus, 22.7 times more Potassium and 10 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• Both Baked Red Potatoes and Cranberry-grape Juice Drink, Bottled contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 1.6 times more Energy, 1.4 times more Carbohydrate, 18 times more Fiber and 11.5 times more Protein than Cranberry-grape Juice Drink, Bottled.
• 14 ounces of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Omega 6 in 14 ounces.