Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Baked White Potatoes	Cranberry Juice	Recommended Dietary Allowance
Energy	31.7% 920kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	94% 122g	130g per day for Men 19-50 years
Sugars	21% 15.3g	167% 121g	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	4.97% 3.6g	9.86% 7.15g	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	% 6.3g	% 27g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	2.63% 1g	38g per day for Men 19-50 years
Protein	37.5% 21g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	40% 0.52mg	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	95% 380μg	2.5% 10μg	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	140% 126mg	103% 93mg	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	2.67% 0.4mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cranberry Juice	Recommended Dietary Allowance
Calcium	10% 100mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	61% 0.55mg	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	80% 6.4mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	92% 2.1mg	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	107% 750mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cranberry Juice:

• Baked Whole White Potatoes have 5.3 times more Vitamin B1, 2.4 times more Vitamin B2, 16.8 times more Vitamin B3, 4.1 times more Vitamin B6, 38 times more Vitamin B9 and 1.4 times more Vitamin C than Unsweetened Cranberry Juice.
• While Unsweetened Cranberry Juice contains 30 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cranberry Juice:

• Baked Whole White Potatoes have 1.3 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 5.8 times more Phosphorus, 7.1 times more Potassium and 3.5 times more Zinc than Unsweetened Cranberry Juice.
• Both Baked Whole White Potatoes and Unsweetened Cranberry Juice have similar amounts of Manganese and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Unsweetened Cranberry Juice have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2 times more Energy, 1.7 times more Carbohydrate, 21 times more Fiber and 5.4 times more Protein than Unsweetened Cranberry Juice.
• While Unsweetened Cranberry Juice contains 1.9 times more Omega 3 and 7.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Unsweetened Cranberry Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.