Comparing Nutrients in 500 calories Cranberry Juice VS Baked Potato Flesh

Weight per 500 calories

• Cranberry Juice: 1087g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 2 times more energy per unit of mass than Unsweetened Cranberry Juice, which is average in comparison to other foods. Cranberry Juice having low energy density.

Discover which food has more nutrients per 500 calories - Cranberry Juice or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cranberry Juice	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	89% 116g	130g per day for Men 19-50 years
Sugars	181% 132g	12.6% 9.14g	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	10.7% 7.77g	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	% 29.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.86% 1.1g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	124% 1.6mg	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	2.7% 11μg	12% 48.4μg	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	112% 101mg	76.5% 69mg	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	87% 13mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	8.7% 87mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	128% 1.16mg	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	34% 2.7mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	37.6% 0.87mg	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	20% 141mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	25.6% 947g	11% 405g	3700g per day for Men 19-50 years

Cranberry Juice VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cranberry Juice or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Cranberry Juice vs Baked Potato Flesh:

• 500 calories of Cranberry Juice have 1.7 times more Vitamin B2, 1.5 times more Vitamin C, 60.7 times more Vitamin E and 34.4 times more Vitamin K than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 5.8 times more Vitamin B1, 7.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Unsweetened Cranberry Juice.
• 500 calories of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Unsweetened Cranberry Juice as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cranberry Juice vs Baked Potato Flesh:

• 500 calories of Cranberry Juice have 1.4 times more Iron, 2.6 times more Manganese and 2.3 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.9 times more Copper, 2.1 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Unsweetened Cranberry Juice.
• 500 calories of Cranberry Juice lack sufficient amounts of Zinc
• Both Unsweetened Cranberry Juice as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cranberry Juice have 5.7 times more Omega 3 and 14.4 times more Sugars than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 7.4 times more Fiber and 2.5 times more Protein than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cranberry Juice provide inadequate amounts of Fiber and Protein
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Unsweetened Cranberry Juice as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 500 calories.