Comparing Nutrients in 1 pound Baked Red Potatoes VS Cranberry sauce, jellied, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%

Macro Nutrients

	Baked Red Potatoes	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	13.6% 395kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.099% 0.032g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	142% 184g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	201% 146g	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	61.3% 44.5g	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	% 80.7g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.45g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	12% 4.54g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	NA	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	5.04% 4.54mg	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 sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	17.6% 0.16mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	16.8% 0.39mg	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	4.54% 154mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.13% 264g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cranberry sauce, jellied, canned, OCEAN SPRAY per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cranberry sauce, jellied, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• 1 pound of Baked Red Potatoes has 12.6 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 1 pound of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• 1 pound of Baked Red Potatoes has 5 times more Copper, 14 times more Magnesium, 2 times more Manganese, 18 times more Phosphorus, 16 times more Potassium, 13.3 times more Zinc and 1.3 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Baked Red Potatoes and Cranberry sauce, jellied, canned, OCEAN SPRAY contain similar levels of Iron per one pound.
• 1 pound of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.8 times more Fiber and 2.2 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• While 1 lb of Cranberry sauce, jellied, canned, OCEAN SPRAY contains 1.8 times more Energy, 2.1 times more Carbohydrate, 22.5 times more Sugars and 22.3 times more Fructose than Baked Whole Red Potatoes.
• 1 pound of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein