Comparing Nutrients in 300 calories Canned Cranberry Sauce sweetened VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Canned Cranberry Sauce sweetened: 189g
• Frozen Roasted Potatoes with Salt: 236g

Canned Cranberry Sauce sweetened has 1.3 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Canned Cranberry Sauce sweetened or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76.2g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	82.6% 60g	2.25% 1.63g	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	25.4% 18.4g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	5.46% 2.08g	16% 6.14g	38g per day for Men 19-50 years
Protein	3.03% 1.7g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.42% 3.77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.03% 0.026mg	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	0.47% 1.9μg	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	2.1% 1.9mg	4.46% 4mg	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	11.7% 1.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.57% 5.66mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	5.45% 0.049mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.09% 3.6μg	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	9.67% 0.77mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	0.9% 3.77mg	NA	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	NA	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	1.08% 7.55mg	NA	700mg per day for Men 19-50 years
Potassium	1.55% 53mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	1.37% 0.75μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.43mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	0.51% 0.057mg	NA	11mg per day for Men 19-50 years
Water	3% 110g	4.35% 161g	3700g per day for Men 19-50 years

Canned Cranberry Sauce Sweetened VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Cranberry Sauce sweetened or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Canned Cranberry Sauce sweetened vs Frozen Roasted Potatoes with Salt:

• Both Canned Cranberry Sauce sweetened and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Canned Cranberry Sauce sweetened as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Canned Cranberry Sauce sweetened vs Frozen Roasted Potatoes with Salt:

• 300 kcal of Frozen Roasted Potatoes with Salt contain 1.5 times more Iron, 20.1 times more Potassium and 74.6 times more Sodium than Canned Cranberry Sauce sweetened.
• 300 calories of Canned Cranberry Sauce sweetened lack sufficient amounts of Potassium
• Both Canned Cranberry Sauce sweetened as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Cranberry Sauce sweetened have 1.2 times more Carbohydrate and 36.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3 times more Fiber and 3.1 times more Protein than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Cranberry Sauce sweetened provide inadequate amounts of Fiber and Protein