Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Frozen Roasted Potatoes with Salt: 394g

Sweetened Dried Cranberries have 2.4 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	79% 103g	130g per day for Men 19-50 years
Sugars	162% 118g	3.75% 2.7g	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	60.5% 44g	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	% 48.2g	NA	g per day for Men 19-50 years
Sucrose	% 25.6g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	27% 10.2g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	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	4.75% 0.062mg	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% 0μg	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	0.36% 0.32mg	7.44% 6.7mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	NA	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	7.9% 0.63mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	NA	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	1.86% 13mg	NA	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	NA	11mg per day for Men 19-50 years
Water	0.69% 25.6g	7.24% 268g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Frozen Roasted Potatoes with Salt:

• Both Sweetened Dried Cranberries and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Sweetened Dried Cranberries as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Frozen Roasted Potatoes with Salt:

• 500 kcal of Frozen Roasted Potatoes with Salt contain 3.1 times more Iron, 22.3 times more Potassium and 144.5 times more Sodium than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries lack sufficient amounts of Iron and Potassium
• Both Sweetened Dried Cranberries as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Dried Cranberries have 1.3 times more Carbohydrate and 43.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 31.7 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Sweetened Dried Cranberries provide inadequate amounts of Protein