Comparing Nutrients in 1 kilogram Canned Cranberry Sauce sweetened VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	55% 1590kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	201% 262g	130g per day for Men 19-50 years
Sugars	438% 318g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	16% 9g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62% 9.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	NA	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	NA	11mg per day for Men 19-50 years
Water	15.8% 585g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Cranberry Sauce sweetened versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Cranberry Sauce sweetened vs Frozen Roasted Potatoes with Salt:

• Both Canned Cranberry Sauce sweetened and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Canned Cranberry Sauce sweetened as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Cranberry Sauce sweetened vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 16.1 times more Potassium and 59.6 times more Sodium than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Cranberry Sauce sweetened lack sufficient amounts of Potassium
• Both Canned Cranberry Sauce sweetened as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Cranberry Sauce sweetened has 1.3 times more Energy, 1.5 times more Carbohydrate and 46 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.4 times more Fiber and 2.5 times more Protein than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein