Comparing Nutrients in 5 ounces White Cranberry Peach OCEAN SPRAY VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Peach OCEAN SPRAY	1%	0%	99%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	White Cranberry Peach OCEAN SPRAY	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.015% 0.014g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.009% 0.003g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	22% 28.5g	130g per day for Men 19-50 years
Sugars	22% 16g	1.78% 1.3g	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	7.43% 5.4g	0.57% 0.41g	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	% 4.96g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 5.4g	% 0.27g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.33% 0.18g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Peach OCEAN SPRAY	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	32.6% 0.42mg	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	1.4% 5.67μg	3.54% 14μg	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	42.7% 38.4mg	20.5% 18.4mg	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	0% 0mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Peach OCEAN SPRAY	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	0.89% 0.071mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	8.5% 0.2mg	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	0.61% 4.25mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	0.92% 31mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cranberry Peach OCEAN SPRAY VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of White Cranberry Peach OCEAN SPRAY versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Cranberry Peach OCEAN SPRAY vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of White Cranberry Peach OCEAN SPRAY have 2.1 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain more Vitamin B1, 55.3 times more Vitamin B3, more Vitamin B6 and 2.5 times more Vitamin B9 than White Cranberry Peach OCEAN SPRAY.
• 5 ounces of White Cranberry Peach OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both White Cranberry Peach OCEAN SPRAY as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for White Cranberry Peach OCEAN SPRAY vs Boiled Potato Flesh, Cooked In Skin:

• 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 20.9 times more Copper, 6.2 times more Iron, 11 times more Magnesium, 6.6 times more Manganese, 14.7 times more Phosphorus, 17.2 times more Potassium and 10 times more Zinc than White Cranberry Peach OCEAN SPRAY.
• Both White Cranberry Peach OCEAN SPRAY and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per five ounces.
• 5 ounces of White Cranberry Peach OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both White Cranberry Peach OCEAN SPRAY as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Cranberry Peach OCEAN SPRAY have 12.4 times more Sugars and 13.1 times more Fructose than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.9 times more Energy, 1.7 times more Carbohydrate, 3 times more Fiber and 14.4 times more Protein than White Cranberry Peach OCEAN SPRAY.
• 5 ounces of White Cranberry Peach OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein