Comparing Nutrients in 300 calories Baked Potato Skin VS Canned Cranberry-orange Relish

Weight per 300 calories

• Baked Potato Skin: 152g
• Canned Cranberry-orange Relish: 169g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Baked Potato Skin	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.17% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	60% 78g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	NA	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	31.5% 12g	0% 0g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	0.9% 0.51g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0.75% 6.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	4.2% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	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	8.33% 33.3μg	NA	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	22.7% 20.5mg	33.7% 30.3mg	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	0.4% 0.061mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	7.5% 0.067mg	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	133% 10.7mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	1.6% 6.74mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	22% 153mg	1.93% 13.5mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	NA	11mg per day for Men 19-50 years
Water	1.94% 71.7g	2.42% 89.7g	3700g per day for Men 19-50 years

Baked Potato Skin VS Canned Cranberry-orange Relish Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Canned Cranberry-orange Relish?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Canned Cranberry-orange Relish:

• 300 calories of Baked Potato Skin have 3.7 times more Vitamin B1, 4.8 times more Vitamin B2 and 27.6 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While 300 kcal of Canned Cranberry-orange Relish contain 1.5 times more Vitamin C than Baked Potato Skin.
• 300 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Baked Potato Skin as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Canned Cranberry-orange Relish:

• 300 calories of Baked Potato Skin have 18.4 times more Copper, 31.6 times more Iron, 9.7 times more Magnesium, 11.3 times more Phosphorus and 13.6 times more Potassium than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Baked Potato Skin as well as Canned Cranberry-orange Relish lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have more Fiber and 12.9 times more Protein than Canned Cranberry-orange Relish.
• Both Baked Potato Skin and Canned Cranberry-orange Relish offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein