Comparing Nutrients in 500 calories Baked Red Potatoes VS Cran Pomegranate OCEAN SPRAY

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cran Pomegranate OCEAN SPRAY: 1064g

Baked Red Potatoes have 1.9 times more energy per 100g than Cran Pomegranate OCEAN SPRAY. It has average energy density when compared to other foods. Cran Pomegranate OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cran Pomegranate OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cran Pomegranate OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Baked Red Potatoes	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.033% 0.011g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	103% 134g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	176% 128g	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	3.5% 2.53g	67.5% 49g	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	% 3.16g	% 47g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 32g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	16.8% 6.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	1.33% 0.74g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	0% 0mg	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	38.8% 155μg	10.6% 42.6μg	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	80.5% 72.4mg	320% 288mg	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	3.07% 0.46mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	10.6% 0.096mg	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	50.3% 4.02mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	2.53% 10.6mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	8.33% 0.19mg	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	59% 414mg	1.5% 10.6mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	8.5% 128mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	12% 441g	25% 926g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cran Pomegranate OCEAN SPRAY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cran Pomegranate OCEAN SPRAY?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cran Pomegranate OCEAN SPRAY:

• 500 calories of Baked Red Potatoes have more Vitamin B1, more Vitamin B2, 33.1 times more Vitamin B3, more Vitamin B6, 3.6 times more Vitamin B9 and 15.1 times more Vitamin K than Cran Pomegranate OCEAN SPRAY.
• While 500 kcal of Cran Pomegranate OCEAN SPRAY contain 4 times more Vitamin C than Baked Whole Red Potatoes.
• 500 calories of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K
• Both Baked Whole Red Potatoes as well as Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cran Pomegranate OCEAN SPRAY:

• 500 calories of Baked Red Potatoes have 10.4 times more Copper, 3.2 times more Iron, 15.1 times more Magnesium, 5.2 times more Manganese, 38.9 times more Phosphorus, 26.8 times more Potassium and 10.8 times more Zinc than Cran Pomegranate OCEAN SPRAY.
• While 500 kcal of Cran Pomegranate OCEAN SPRAY contain 2.1 times more Water than Baked Whole Red Potatoes.
• 500 calories of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.6 times more Fiber and 17.8 times more Protein than Cran Pomegranate OCEAN SPRAY.
• While 500 kcal of Cran Pomegranate OCEAN SPRAY contain 15.5 times more Sugars and 19.4 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cran Pomegranate OCEAN SPRAY offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Protein