Comparing Nutrients in 1 kilogram Cranberry sauce, whole, canned, OCEAN SPRAY VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Baked White Potatoes	Recommended Dietary Allowance
Energy	54.5% 1580kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	311% 404g	162% 211g	130g per day for Men 19-50 years
Sugars	432% 313g	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	134% 97g	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	% 171g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 1g	% 4g	g per day for Men 19-50 years
Fiber	31.6% 12g	55.3% 21g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	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	NA	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	25% 2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	5.7% 40mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.8% 0.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	16% 587g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY vs Baked White Potatoes:

• Baked Whole White Potatoes contain 12.6 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Cranberry sauce, whole, canned, OCEAN SPRAY vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3.3 times more Calcium, 7.5 times more Copper, 3.2 times more Iron, 13.5 times more Magnesium, 3.2 times more Manganese, 18.8 times more Phosphorus, 25.9 times more Potassium, 17.5 times more Zinc and 1.3 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 1 kilogram:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 1.7 times more Energy, 1.9 times more Carbohydrate, 20.5 times more Sugars and 26.9 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Fiber and 2.8 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.