Comparing Nutrients in 500 calories Cranberry Juice VS Baked Red Potatoes

Weight per 500 calories

• Cranberry Juice: 1087g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.9 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.

Which food has more nutrients per 500 calories - Cranberry Juice or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cranberry Juice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	86.6% 113g	130g per day for Men 19-50 years
Sugars	181% 132g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	2.86% 1.1g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.7% 87mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.6% 947g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry Juice vs Baked Red Potatoes:

• Unsweetened Cranberry Juice has 1.4 times more Vitamin C, 28.4 times more Vitamin E and 3.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 9.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 14.3 times more Vitamin B9 than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry Juice vs Baked Red Potatoes:

• Unsweetened Cranberry Juice has 1.7 times more Calcium, 2.3 times more Manganese and 2.1 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.9 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Unsweetened Cranberry Juice.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Cranberry Juice has 3.5 times more Omega 3, 16 times more Sugars and 3.1 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9.5 times more Fiber and 3.1 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Cranberry Juice as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.