Comparing Nutrients in 5 ounces Canned Cranberry Sauce sweetened VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.77% 225kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	62% 45g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	NA	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	NA	11mg per day for Men 19-50 years
Water	2.24% 83g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Cranberry Sauce sweetened versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Cranberry Sauce sweetened vs Frozen Roasted Potatoes with Salt:

• Both Canned Cranberry Sauce sweetened and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Canned Cranberry Sauce sweetened as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Cranberry Sauce sweetened vs Frozen Roasted Potatoes with Salt:

• 5 oz of Frozen Roasted Potatoes with Salt contain 16.1 times more Potassium and 59.6 times more Sodium than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• 5 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Potassium
• Both Canned Cranberry Sauce sweetened as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Cranberry Sauce sweetened have 1.3 times more Energy, 1.5 times more Carbohydrate and 46 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Fiber and 2.5 times more Protein than Canned Cranberry Sauce sweetened.
• 5 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein