Comparing Nutrients in 300 calories Baked Red Potatoes VS Cranberry Juice Cocktail

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cranberry Juice Cocktail: 577g

Baked Red Potatoes have 1.7 times more energy per 100g than Cranberry Juice Cocktail. It has average energy density when compared to other foods. Cranberry Juice Cocktail having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Cranberry Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cranberry Juice Cocktail	0%	6%	94%

Macro Nutrients

	Baked Red Potatoes	Cranberry Juice Cocktail	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.02% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	91% 66g	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	2.1% 1.5g	41% 30g	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	% 1.9g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 3.17g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	NA	38g per day for Men 19-50 years
Protein	14% 7.93g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cranberry Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	5.54% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	0% 0mg	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	23.3% 93μg	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	48.3% 43.4mg	215% 193mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cranberry Juice Cocktail	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	9.6% 0.087mg	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	30% 2.4mg	2.9% 0.23mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	1.37% 5.77mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	15% 0.35mg	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	35.5% 248mg	0.82% 5.77mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	3.22% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	0.77% 11.5mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	7.15% 264g	13.6% 504g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Cranberry Juice Cocktail:

• Baked Whole Red Potatoes have more Vitamin B1, more Vitamin B2, 38.1 times more Vitamin B3, 4.2 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.
• While Cranberry Juice Cocktail contains 4.4 times more Vitamin C than Baked Whole Red Potatoes.

Comparing minerals per 300 calories for Baked Red Potatoes vs Cranberry Juice Cocktail:

• Baked Whole Red Potatoes have 1.8 times more Calcium, 6.9 times more Copper, 10.5 times more Iron, 16.7 times more Magnesium, 1.7 times more Manganese, 43 times more Phosphorus, 17.1 times more Potassium and 12 times more Zinc than Cranberry Juice Cocktail.
• While Cranberry Juice Cocktail contains 1.9 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have more Protein than Cranberry Juice Cocktail.
• While Cranberry Juice Cocktail contains 13.3 times more Sugars and 19.7 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cranberry Juice Cocktail have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Cranberry Juice Cocktail have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.