Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sweetened Dried Cranberries	Baked Potato Flesh	Recommended Dietary Allowance
Energy	106% 3080kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	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	637% 828g	166% 216g	130g per day for Men 19-50 years
Sugars	1001% 726g	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	372% 270g	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	% 297g	NA	g per day for Men 19-50 years
Sucrose	% 158g	NA	g per day for Men 19-50 years
Fiber	139% 53g	39.5% 15g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	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	29.2% 0.38mg	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	0% 0μg	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	2.22% 2mg	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	140% 21mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9% 90mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	48.8% 3.9mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	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	11.4% 80mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	4.27% 158g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Cranberries 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 Sweetened Dried Cranberries vs Baked Potato Flesh:

• 1 kilogram of Sweetened Dried Cranberries has 1.3 times more Vitamin B2, 52.5 times more Vitamin E and 25.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 8.1 times more Vitamin B1, 2.5 times more Vitamin B3, 7.9 times more Vitamin B6, more Vitamin B9 and 64 times more Vitamin C than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Sweetened Dried Cranberries as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Baked Potato Flesh:

• 1 kg of Baked Potatoes Flesh no Salt contains 3.4 times more Copper, 6.3 times more Magnesium, 6.3 times more Phosphorus, 8 times more Potassium, 2.9 times more Zinc and 4.8 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Baked Potato Flesh contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries 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 kilogram of Sweetened Dried Cranberries has 3.3 times more Energy, 3.8 times more Carbohydrate, 42.7 times more Sugars and 3.5 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 11.5 times more Protein than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Sweetened Dried Cranberries as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.