Comparing Nutrients in 300 calories Cranberry-grape Juice Drink, Bottled VS Baked Potato Flesh

Weight per 300 calories

• Cranberry-grape Juice Drink, Bottled: 536g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 1.7 times more energy per unit of mass than Cranberry-grape Juice Drink, Bottled, which is average in comparison to other foods. Cranberry-grape Juice Drink, Bottled having low energy density.

Discover which food has more nutrients per 300 calories - Cranberry-grape Juice Drink, Bottled or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Cranberry-grape Juice Drink, Bottled	1%	2%	97%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cranberry-grape Juice Drink, Bottled	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.5g	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	NA	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.4% 0.54g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Cranberry-grape Juice Drink, Bottled	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.46% 0.054mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	74.7% 0.97mg	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	1.34% 5.36μg	7.26% 29μg	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	190% 171mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry-grape Juice Drink, Bottled	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.17% 0.038mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	8.7% 348μg	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	0.67% 0.054mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	22.6% 0.52mg	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	3.06% 21.4mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	12.4% 459g	6.58% 243g	3700g per day for Men 19-50 years

Cranberry-grape Juice Drink, Bottled VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cranberry-grape Juice Drink, Bottled or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Cranberry-grape Juice Drink, Bottled vs Baked Potato Flesh:

• 300 calories of Cranberry-grape Juice Drink, Bottled have 1.4 times more Vitamin B2 and 4.2 times more Vitamin C than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 6.3 times more Vitamin B1, 7 times more Vitamin B3, 6.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• 300 calories of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cranberry-grape Juice Drink, Bottled as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cranberry-grape Juice Drink, Bottled vs Baked Potato Flesh:

• 300 calories of Cranberry-grape Juice Drink, Bottled have 1.6 times more Manganese and 1.9 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 18.5 times more Copper, 21.1 times more Iron, 5 times more Magnesium, 7.5 times more Phosphorus, 9.8 times more Potassium and 4.4 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• 300 calories of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Cranberry-grape Juice Drink, Bottled as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Baked Potatoes Flesh no Salt contain 9 times more Fiber and 5.9 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Cranberry-grape Juice Drink, Bottled and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Fiber and Protein
• Both Cranberry-grape Juice Drink, Bottled as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 300 calories.