Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sweetened Dried Cranberries	Baked White Potatoes	Recommended Dietary Allowance
Energy	106% 3080kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	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	637% 828g	162% 211g	130g per day for Men 19-50 years
Sugars	1001% 726g	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	372% 270g	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	% 297g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 158g	% 4g	g per day for Men 19-50 years
Fiber	139% 53g	55.3% 21g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	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	29.2% 0.38mg	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	0% 0μg	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	2.22% 2mg	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	140% 21mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	48.8% 3.9mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	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	11.4% 80mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	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	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Baked White Potatoes:

• Sweetened Dried Cranberries have 52.5 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin B9 and 63 times more Vitamin C than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 9.4 times more Phosphorus, 11.1 times more Potassium, 3.5 times more Zinc and 4.8 times more Water than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Baked Whole White Potatoes have similar amounts of Calcium, Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Cranberries have 3.3 times more Energy, 7.3 times more Fat, 1.5 times more Omega 3, 3.9 times more Carbohydrate, 47.4 times more Sugars, 75 times more Fructose and 2.5 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.