Comparing Nutrients in 1 kilogram Canned Cranberry Sauce sweetened VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Baked Potato Flesh	Recommended Dietary Allowance
Energy	55% 1590kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	311% 404g	166% 216g	130g per day for Men 19-50 years
Sugars	438% 318g	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	134% 98g	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	% 174g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	29% 11g	39.5% 15g	38g per day for Men 19-50 years
Protein	16% 9g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	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	12.5% 0.15mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	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	10.8% 0.14mg	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	2.5% 10μg	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	11% 10mg	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	62% 9.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3% 30mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	51.3% 4.1mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	5.7% 40mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	2.73% 0.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	15.8% 585g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened vs Baked Potato Flesh:

• 1 kilogram of Canned Cranberry Sauce sweetened has 23.3 times more Vitamin E than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 7 times more Vitamin B1, 14 times more Vitamin B3, 21.5 times more Vitamin B6, 9 times more Vitamin B9 and 12.8 times more Vitamin C than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin E
• Both Canned Cranberry Sauce sweetened as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Cranberry Sauce sweetened vs Baked Potato Flesh:

• 1 kg of Baked Potatoes Flesh no Salt contains 8.3 times more Copper, 12.5 times more Magnesium, 2.2 times more Manganese, 12.5 times more Phosphorus, 14 times more Potassium, 9.7 times more Zinc and 1.3 times more Water than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Baked Potato Flesh contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Cranberry Sauce sweetened lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened has 1.7 times more Energy, 1.9 times more Carbohydrate and 18.7 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Fiber and 2.2 times more Protein than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Canned Cranberry Sauce sweetened as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.