Comparing Nutrients in 500 calories Baked Red Potatoes VS Cranberries

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cranberries: 1087g

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

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cranberries	4%	2%	94%

Macro Nutrients

	Baked Red Potatoes	Cranberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	2.1% 0.36g	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	100% 130g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	64% 46.4g	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	10% 7.3g	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	% 37.4g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 1.74g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	103% 39g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cranberries	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	47.7% 0.62mg	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	2.7% 11μg	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	169% 152mg	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	96% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	45.3% 54.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cranberries	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	67.6% 0.61mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	126% 2.9mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	NA	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	12% 441g	25.7% 949g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 3.2 times more Vitamin B1, 1.3 times more Vitamin B2, 8.3 times more Vitamin B3, 2 times more Vitamin B6 and 14.3 times more Vitamin B9 than Raw Cranberries.
• While Raw Cranberries contain 1.6 times more Vitamin B5, 2.1 times more Vitamin C, 31.2 times more Vitamin E and 3.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cranberries:

• Baked Whole Red Potatoes have 1.6 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 3.5 times more Phosphorus, 3.6 times more Potassium and 2.3 times more Zinc than Raw Cranberries.
• While Raw Cranberries contain 1.7 times more Calcium, 2.9 times more Manganese and 2.2 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 2.6 times more Protein than Raw Cranberries.
• While Raw Cranberries contain 2.8 times more Omega 3, 5.6 times more Sugars, 2.9 times more Fructose and 3.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Cranberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Cranberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.