Comparing Nutrients in 14 ounces Baked Red Potatoes VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Baked Red Potatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	12% 345kcal	42% 1222kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.46% 4.33g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.7% 0.63g	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	253% 329g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	397% 288g	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	148% 107g	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	% 118g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 62.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	55.4% 21g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	11.6% 0.15mg	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% 0μg	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	0.88% 0.79mg	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	2.1% 0.32mg	55.6% 8.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	27.8% 0.25mg	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	34.7% 2.78mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	31% 0.71mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.7% 62.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Sweetened Dried Cranberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Sweetened Dried Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Sweetened Dried Cranberries:

• 14 ounces of Baked Red Potatoes have 5.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin B9 and 63 times more Vitamin C than Sweetened Dried Cranberries.
• While 14 oz of Sweetened Dried Cranberries contain 26.3 times more Vitamin E and 2.7 times more Vitamin K than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Sweetened Dried Cranberries:

• 14 ounces of Baked Red Potatoes have 2.8 times more Copper, 1.8 times more Iron, 7 times more Magnesium, 9 times more Phosphorus, 11.1 times more Potassium, 4 times more Zinc and 4.9 times more Water than Sweetened Dried Cranberries.
• Both Baked Red Potatoes and Sweetened Dried Cranberries contain similar levels of Manganese per 14 ounces.
• 14 ounces of Sweetened Dried Cranberries lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Sweetened Dried Cranberries lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 13.5 times more Protein than Sweetened Dried Cranberries.
• While 14 oz of Sweetened Dried Cranberries contain 3.5 times more Energy, 4.2 times more Carbohydrate, 50.7 times more Sugars, 61.4 times more Fructose and 2.9 times more Fiber than Baked Whole Red Potatoes.
• 14 ounces of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.