Comparing Nutrients in 5 ounces Canned Cranberry Sauce sweetened VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Potato Skin	Recommended Dietary Allowance
Energy	7.77% 225kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	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	44% 57.3g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	62% 45g	NA	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	19% 14g	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	% 24.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Potato 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	1.77% 0.021mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	26% 0.34mg	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	0.35% 1.4μg	6.02% 24μg	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	1.57% 1.4mg	18% 16mg	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	8.8% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Potato Skin	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	66.6% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.067% 2.7μg	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	7.26% 0.58mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	37% 0.85mg	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	0.81% 5.67mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.24% 83g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Cranberry Sauce sweetened versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Cranberry Sauce sweetened vs Potato Skin:

• 5 oz of Raw Potato Skin contain 1.8 times more Vitamin B2, 10.3 times more Vitamin B3, 17.1 times more Vitamin B6, 17 times more Vitamin B9 and 11.4 times more Vitamin C than Canned Cranberry Sauce sweetened.
• 5 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Cranberry Sauce sweetened as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Cranberry Sauce sweetened vs Potato Skin:

• 5 oz of Raw Potato Skin contain 10 times more Calcium, 16.3 times more Copper, 7.9 times more Iron, 11.5 times more Magnesium, 8.2 times more Manganese, 9.5 times more Phosphorus, 14.8 times more Potassium, 11.7 times more Zinc and 1.4 times more Water than Canned Cranberry Sauce sweetened.
• 5 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Cranberry Sauce sweetened as well as Raw Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Cranberry Sauce sweetened have 2.7 times more Energy and 3.2 times more Carbohydrate than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.3 times more Fiber and 2.9 times more Protein than Canned Cranberry Sauce sweetened.
• 5 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Canned Cranberry Sauce sweetened as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.