Comparing Nutrients in 300 calories Baked White Potatoes VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 300 calories

• Baked White Potatoes: 326g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 667g

Baked White Potatoes have 2 times more energy per 100g than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium. It has average energy density when compared to other foods. Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Baked White Potatoes	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.039% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	56% 72.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	90% 65.3g	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	1.6% 1.17g	52.4% 38g	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	% 2.05g	% 26.7g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.67g	g per day for Men 19-50 years
Fiber	18% 6.85g	1.75% 0.67g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	9.23% 0.12mg	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	31% 124μg	30% 120μg	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	45.7% 41mg	233% 210mg	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	0.87% 0.13mg	0.44% 0.067mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	12% 0.11mg	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	26% 2.1mg	6.67% 0.53mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	19.4% 0.45mg	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% 245mg	7.6% 53.3mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	6.65% 246g	16% 591g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Baked Whole White Potatoes have 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 8 times more Vitamin B3, 5.7 times more Vitamin B6 and more Vitamin K than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 5.1 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Vitamin B9 per 300 kcal.
• Both Baked Whole White Potatoes as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Baked Whole White Potatoes have 3.9 times more Copper, 3.9 times more Iron, 2.6 times more Magnesium, 1.4 times more Manganese, 4.6 times more Phosphorus, 3.5 times more Potassium and 3.4 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 3.9 times more Calcium and 2.4 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Omega 3, 10.3 times more Fiber and 3.8 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 13.1 times more Sugars and 32.4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.