Comparing Nutrients in 300 calories Diet Cran Cherry OCEAN SPRAY VS Baked White Potatoes

Weight per 300 calories

• Diet Cran Cherry OCEAN SPRAY: 7500g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 23 times more energy per unit of mass than Diet Cran Cherry OCEAN SPRAY, which is average in comparison to other foods. Diet Cran Cherry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Diet Cran Cherry OCEAN SPRAY or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	53% 68.7g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	6.9% 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	7.24% 5.25g	1.6% 1.17g	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	% 11.3g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	118% 45g	18% 6.85g	38g per day for Men 19-50 years
Protein	28% 15.8g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 0.69mg	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	75% 300μg	31% 124μg	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	2733% 2460mg	45.7% 41mg	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	0% 0mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.25% 7.5μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	46% 0.41mg	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	37.5% 3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	26.8% 0.62mg	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	0% 0mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	201% 7433g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Diet Cran Cherry OCEAN SPRAY vs Baked White Potatoes:

• Diet Cran Cherry OCEAN SPRAY has 23 times more Vitamin A, 2.4 times more Vitamin B9 and 59.9 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B6 than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Baked Whole White Potatoes have similar amounts of Vitamin K per 300 kcal.
• Both Diet Cran Cherry OCEAN SPRAY as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Diet Cran Cherry OCEAN SPRAY vs Baked White Potatoes:

• Diet Cran Cherry OCEAN SPRAY has 2.3 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 1.5 times more Manganese, 26.3 times more Sodium and 30.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Baked Whole White Potatoes have similar amounts of Magnesium per 300 kcal.
• Both Diet Cran Cherry OCEAN SPRAY as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Diet Cran Cherry OCEAN SPRAY has 3.3 times more Sugars, 4.5 times more Fructose, 6.6 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Diet Cran Cherry OCEAN SPRAY as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.