Comparing Nutrients in 1 pound Canned Potatoes VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Canned Potatoes	Cranberry Juice	Recommended Dietary Allowance
Energy	9.4% 272kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	75.7% 55g	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	NA	4.47% 3.24g	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	NA	% 12.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	18% 0.24mg	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	6.8% 27.2μg	1.13% 4.54μg	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	25.7% 23mg	47% 42mg	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	1.5% 0.23mg	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Cranberry Juice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	27.7% 0.25mg	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	71.4% 5.7mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	41.6% 0.96mg	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	18% 127mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Cranberry Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Potatoes versus 1 lb of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Potatoes vs Cranberry Juice:

• 1 pound of Canned Potatoes has 7.8 times more Vitamin B1, 10.1 times more Vitamin B3 and 3.7 times more Vitamin B6 than Cranberry Juice.
• While 1 lb of Unsweetened Cranberry Juice contains 1.8 times more Vitamin C, 24 times more Vitamin E and 3.4 times more Vitamin K than Canned Potatoes Solids no Salt.
• 1 pound of Canned Potatoes have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cranberry Juice have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Potatoes Solids no Salt as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Potatoes vs Cranberry Juice:

• 1 pound of Canned Potatoes has 5 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium and 2.8 times more Zinc than Cranberry Juice.
• While 1 lb of Unsweetened Cranberry Juice contains 1.8 times more Manganese than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Cranberry Juice contain similar levels of Copper and Water per one pound.
• 1 pound of Cranberry Juice lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Canned Potatoes Solids no Salt as well as Unsweetened Cranberry Juice lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Potatoes has 1.3 times more Energy, 24 times more Fiber and 3.6 times more Protein than Cranberry Juice.
• While 1 lb of Unsweetened Cranberry Juice contains 20.5 times more Sugars than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Cranberry Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cranberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Potatoes Solids no Salt as well as Unsweetened Cranberry Juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.