Comparing Nutrients in 1 pound Baked Red Potatoes VS Cranberry Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cranberry Juice Cocktail	0%	6%	94%

Macro Nutrients

	Baked Red Potatoes	Cranberry Juice Cocktail	Recommended Dietary Allowance
Energy	13.6% 395kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	42.7% 55.6g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	71.4% 51.8g	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	2.75% 2g	32.3% 23.5g	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	% 2.5g	% 25.8g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 2.5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cranberry Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.35% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	0% 0mg	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	30.6% 122μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cranberry Juice Cocktail	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	7.56% 0.068mg	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	39.7% 3.18mg	2.27% 0.18mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	12% 0.27mg	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	46.7% 327mg	0.65% 4.54mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cranberry Juice Cocktail per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cranberry Juice Cocktail:

• 1 pound of Baked Red Potatoes has more Vitamin B1, more Vitamin B2, 63.8 times more Vitamin B3, 7.1 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.
• While 1 lb of Cranberry Juice Cocktail contains 2.7 times more Vitamin C than Baked Whole Red Potatoes.
• 1 pound of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 1 pound for Baked Red Potatoes vs Cranberry Juice Cocktail:

• 1 pound of Baked Red Potatoes has 11.6 times more Copper, 17.5 times more Iron, 28 times more Magnesium, 2.9 times more Manganese, 72 times more Phosphorus, 28.7 times more Potassium and 20 times more Zinc than Cranberry Juice Cocktail.
• Both Baked Red Potatoes and Cranberry Juice Cocktail contain similar levels of Water per one pound.
• 1 pound of Cranberry Juice Cocktail lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cranberry Juice Cocktail lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.7 times more Energy, 1.6 times more Carbohydrate and more Protein than Cranberry Juice Cocktail.
• While 1 lb of Cranberry Juice Cocktail contains 8 times more Sugars and 11.8 times more Fructose than Baked Whole Red Potatoes.
• 1 pound of Cranberry Juice Cocktail provide inadequate amounts of Energy and Protein