Comparing Nutrients in 1 pound Cranberries VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.2% 209kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	41.8% 54.3g	68.4% 89g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	4.2% 3.04g	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	% 15.6g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 2.04g	g per day for Men 19-50 years
Fiber	43% 16.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	1.13% 4.54μg	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	70.6% 63.5mg	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	40% 6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	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	13% 1.04mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	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	7.13% 50mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	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	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.7% 396g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cranberries vs Baked Red Potatoes:

• Raw Cranberries have 16.5 times more Vitamin E and 1.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Vitamin B1, 2.5 times more Vitamin B2, 15.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 27 times more Vitamin B9 than Raw Cranberries.
• Both Raw Cranberries and Baked Whole Red Potatoes have similar amounts of Vitamin B5 and Vitamin C per 1 lb.
• Both Raw Cranberries as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cranberries vs Baked Red Potatoes:

• Raw Cranberries have 1.5 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Copper, 3 times more Iron, 4.7 times more Magnesium, 6.5 times more Phosphorus, 6.8 times more Potassium and 4.4 times more Zinc than Raw Cranberries.
• Both Raw Cranberries and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.
• Both Raw Cranberries as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cranberries have 1.5 times more Omega 3, 3 times more Sugars and 2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.6 times more Carbohydrate and 5 times more Protein than Raw Cranberries.
• Both Raw Cranberries as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.