Comparing Nutrients in 1 kilogram Diet Cran Cherry OCEAN SPRAY VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.38% 40kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	166% 216g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	23.4% 17g	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	0.97% 0.7g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	39.5% 15g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	232% 3mg	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	10% 40μg	22.5% 90μg	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	364% 328mg	142% 128mg	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	0% 0mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1% 10mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	239% 2.15mg	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	5% 0.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	70% 1.6mg	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	0% 0mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	26.8% 991g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Diet Cran Cherry OCEAN SPRAY VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Diet Cran Cherry OCEAN SPRAY versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Diet Cran Cherry OCEAN SPRAY vs Baked Potato Flesh:

• 1 kilogram of Diet Cran Cherry OCEAN SPRAY has 2.6 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Vitamin B1, 53.7 times more Vitamin B3, more Vitamin B6 and 2.3 times more Vitamin B9 than Diet Cran Cherry OCEAN SPRAY.
• 1 kilogram of Diet Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Diet Cran Cherry OCEAN SPRAY as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Diet Cran Cherry OCEAN SPRAY vs Baked Potato Flesh:

• 1 kilogram of Diet Cran Cherry OCEAN SPRAY has 1.3 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 23.9 times more Copper, 8.8 times more Iron, 25 times more Magnesium, 13.4 times more Manganese, more Phosphorus, 32.6 times more Potassium and 29 times more Zinc than Diet Cran Cherry OCEAN SPRAY.
• 1 kilogram of Diet Cran Cherry OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Diet Cran Cherry OCEAN SPRAY as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potatoes Flesh no Salt contains 23.3 times more Energy, 30.8 times more Carbohydrate, 7.7 times more Sugars, 2.5 times more Fiber and 9.3 times more Protein than Diet Cran Cherry OCEAN SPRAY.
• 1 kilogram of Diet Cran Cherry OCEAN SPRAY provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein