Comparing Nutrients in 1 kilogram Diet Cran Cherry OCEAN SPRAY VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.38% 40kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	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	162% 211g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	15.8% 6g	55.3% 21g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	26.8% 991g	20.4% 754g	3700g per day for Men 19-50 years

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

• Diet Cran Cherry OCEAN SPRAY has 2.6 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, more Vitamin B2, 58.8 times more Vitamin B3, more Vitamin B6, 9.5 times more Vitamin B9 and 27 times more Vitamin K than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Diet Cran Cherry OCEAN SPRAY vs Baked White Potatoes:

• Diet Cran Cherry OCEAN SPRAY has 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10 times more Calcium, 14.1 times more Copper, 16 times more Iron, 27 times more Magnesium, 15.8 times more Manganese, more Phosphorus, 45.3 times more Potassium and 35 times more Zinc than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes contain 23 times more Energy, 30.1 times more Carbohydrate, 7 times more Sugars, 3.5 times more Fiber and 10 times more Protein than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.