Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Sweetened Dried Cranberries	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	106% 3080kcal	30% 870kcal	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	155% 201g	130g per day for Men 19-50 years
Sugars	1001% 726g	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 158g	% 1.9g	g per day for Men 19-50 years
Fiber	139% 53g	47.4% 18g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Boiled Potato Flesh, Cooked In Skin	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	230% 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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	9% 90mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	111% 3790mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	4.27% 158g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Cranberries versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Sweetened Dried Cranberries has 1.4 times more Vitamin B2, 210 times more Vitamin E and 3.5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 8.2 times more Vitamin B1, 2.6 times more Vitamin B3, 7.9 times more Vitamin B6, more Vitamin B9 and 65 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 Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Sweetened Dried Cranberries as well as Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Sweetened Dried Cranberries has 1.3 times more Iron and 1.3 times more Manganese than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3 times more Copper, 5.5 times more Magnesium, 5.5 times more Phosphorus, 7.7 times more Potassium, 3 times more Zinc and 4.9 times more Water than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Boiled Potato Flesh, Cooked In Skin without 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 3.5 times more Energy, 4.1 times more Carbohydrate, 79.7 times more Sugars, 93.1 times more Fructose and 2.9 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 11 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 Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.