Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cranberries	4%	2%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cranberries	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	NA	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	13% 17g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	8.35% 6.05g	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	NA	1.3% 0.95g	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	NA	% 4.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cranberries	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.2% 0.081mg	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	NA	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cranberries	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	NA	8.8% 0.079mg	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	8.86% 0.71mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	NA	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	NA	16.5% 0.38mg	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	NA	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cranberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Cranberries:

• 5 oz of Raw Cranberries contain 8.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cranberries:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.2 times more Iron, 5.6 times more Potassium and 149 times more Sodium than Cranberries.
• While 5 oz of Raw Cranberries contain 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Cranberries lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.8 times more Energy, 2.2 times more Carbohydrate and 4.8 times more Protein than Cranberries.
• While 5 oz of Raw Cranberries contain 6.2 times more Sugars and 1.4 times more Fiber than Frozen Roasted Potatoes with Salt.
• 5 ounces of Cranberries provide inadequate amounts of Energy and Protein