Comparing Nutrients in 1 pound White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.66% 222kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.047% 0.045g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.3g	68.4% 89g	130g per day for Men 19-50 years
Sugars	71.4% 52g	8.95% 6.5g	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	30.7% 22.2g	2.75% 2g	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	% 20.4g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 8.16g	% 2.04g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	1.8% 1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	74% 0.96mg	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	4.54% 18μg	30.6% 122μg	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	135% 121mg	63.5% 57mg	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	0% 0mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	87.7% 0.79mg	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	2.27% 0.18mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	5.13% 0.12mg	34% 0.78mg	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	1.94% 13.6mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	1.87% 63.5mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.8% 399g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Baked Red Potatoes:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 2.1 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 7.6 times more Vitamin B3, 4.2 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 1 lb.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 19.3 times more Copper, 17.5 times more Iron, 14 times more Magnesium, 6.7 times more Manganese, 24 times more Phosphorus, 38.9 times more Potassium and 10 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 8 times more Sugars and 11.1 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Energy, 1.6 times more Carbohydrate, 3 times more Fiber and 10.5 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.