Comparing Nutrients in 300 calories Potato Skin VS Canned Cranberry Sauce sweetened

Weight per 300 calories

• Potato Skin: 517g
• Canned Cranberry Sauce sweetened: 189g

Canned Cranberry Sauce sweetened has 2.7 times more energy per unit of mass than Raw Potato Skin, which is above average in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Canned Cranberry Sauce sweetened?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Potato Skin	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	82.6% 60g	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	25.4% 18.4g	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	% 33g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	34% 13g	5.46% 2.08g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	3.03% 1.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.42% 3.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	2.03% 0.026mg	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	22% 88μg	0.47% 1.9μg	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	65.5% 59mg	2.1% 1.9mg	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	NA	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	5.45% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.09% 3.6μg	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	209% 16.8mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	0.9% 3.77mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	6% 0.14mg	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	28% 197mg	1.08% 7.55mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	1.55% 53mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	1.37% 0.75μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	0.63% 9.43mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	0.51% 0.057mg	11mg per day for Men 19-50 years
Water	11.6% 431g	3% 110g	3700g per day for Men 19-50 years

Potato Skin VS Canned Cranberry Sauce Sweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Canned Cranberry Sauce sweetened?

Lets compare vitamin content per 300 calories of Potato Skin vs Canned Cranberry Sauce sweetened:

• 300 calories of Potato Skin have 3.8 times more Vitamin B1, 5 times more Vitamin B2, 28.3 times more Vitamin B3, 46.8 times more Vitamin B6, 46.6 times more Vitamin B9 and 31.3 times more Vitamin C than Canned Cranberry Sauce sweetened.
• 300 calories of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Canned Cranberry Sauce sweetened:

• 300 calories of Potato Skin have 27.4 times more Calcium, 44.6 times more Copper, 21.7 times more Iron, 31.5 times more Magnesium, 22.6 times more Manganese, 26 times more Phosphorus, 40.4 times more Potassium, 32 times more Zinc and 3.9 times more Water than Canned Cranberry Sauce sweetened.
• 300 calories of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 6.2 times more Fiber and 7.8 times more Protein than Canned Cranberry Sauce sweetened.
• Both Potato Skin and Canned Cranberry Sauce sweetened offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Cranberry Sauce sweetened provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.