Comparing Nutrients in 500 calories Cranberry juice cocktail, bottled VS Baked White Potatoes

Weight per 500 calories

• Cranberry juice cocktail, bottled: 926g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 1.7 times more energy per unit of mass than Cranberry juice cocktail, bottled, which is average in comparison to other foods. Cranberry juice cocktail, bottled having low energy density.

Which food has more nutrients per 500 calories - Cranberry juice cocktail, bottled or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, bottled	0%	2%	98%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cranberry juice cocktail, bottled	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	88% 115g	130g per day for Men 19-50 years
Sugars	152% 110g	11.5% 8.3g	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	63.5% 46g	2.7% 1.96g	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	% 63g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.17g	g per day for Men 19-50 years
Fiber	0% 0g	30% 11.4g	38g per day for Men 19-50 years
Protein	0% 0g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, bottled	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	88.2% 1.15mg	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	51.6% 207μg	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	435% 392mg	76% 68.5mg	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	13.6% 2.04mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.26μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, bottled	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	15.6% 623μg	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	11.6% 0.93mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.26mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	44.7% 1.03mg	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	1.32% 9.26mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	3.8% 130mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.5mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	21.6% 798g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry juice cocktail, bottled vs Baked White Potatoes:

• Cranberry juice cocktail, bottled has 5.7 times more Vitamin C and 9.4 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, more Vitamin B2, 21.9 times more Vitamin B3, 4.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin K than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry juice cocktail, bottled vs Baked White Potatoes:

• Cranberry juice cocktail, bottled has 1.9 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Calcium, 7.5 times more Copper, 3.8 times more Iron, 15.8 times more Magnesium, 2.3 times more Manganese, 44 times more Phosphorus, 22.8 times more Potassium and 6.8 times more Zinc than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cranberry juice cocktail, bottled has 2.6 times more Omega 3, 13.2 times more Sugars and 23.5 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber and more Protein than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cranberry juice cocktail, bottled as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.