Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sweetened Dried Cranberries	Potato Skin	Recommended Dietary Allowance
Energy	106% 3080kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	1001% 726g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Potato 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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Potato Skin	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	121% 4130mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.27% 158g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Potato Skin:

• 1 kg of Raw Potato Skin contains 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 6.3 times more Vitamin B6, more Vitamin B9 and 57 times more Vitamin C than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries have insufficient amounts of Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Potato Skin contains 3.3 times more Calcium, 6.7 times more Copper, 8.3 times more Iron, 5.8 times more Magnesium, 3.3 times more Manganese, 4.8 times more Phosphorus, 8.4 times more Potassium, 3.5 times more Zinc and 5.3 times more Water than Sweetened Dried Cranberries.
• 1 kilogram of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Cranberries has 5.3 times more Energy, 6.7 times more Carbohydrate and 2.1 times more Fiber than Potato Skin.
• While 1 kg of Raw Potato Skin contains 15.1 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 Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.