Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Sweetened Dried Cranberries	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	21% 611kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	199% 144g	2.44% 1.77g	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	74% 53.6g	0.77% 0.56g	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	% 59g	% 0.65g	g per day for Men 19-50 years
Sucrose	% 31.4g	% 0.36g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	41% 0.53mg	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% 0μg	4.47% 18μg	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	0.44% 0.4mg	16.3% 14.7mg	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	27.8% 4.17mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	37% 0.33mg	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	9.67% 0.77mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	12% 0.28mg	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	2.27% 16mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Boiled Peeled Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Dried Cranberries versus 7 oz of Boiled Peeled Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Boiled Peeled Potatoes:

• 7 ounces of Sweetened Dried Cranberries have 1.5 times more Vitamin B2, 210 times more Vitamin E and 3.5 times more Vitamin K than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 7.5 times more Vitamin B1, 2.4 times more Vitamin B3, 7.1 times more Vitamin B6, more Vitamin B9 and 37 times more Vitamin C than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 7 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Sweetened Dried Cranberries as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Boiled Peeled Potatoes:

• 7 ounces of Sweetened Dried Cranberries have 1.3 times more Iron and 1.3 times more Manganese than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 2.7 times more Copper, 5 times more Magnesium, 5 times more Phosphorus, 6.7 times more Potassium, 2.7 times more Zinc and 4.9 times more Water than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Cranberries have 3.6 times more Energy, 4.1 times more Carbohydrate, 81.5 times more Sugars, 96.4 times more Fructose and 2.9 times more Fiber than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 10.1 times more Protein than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Sweetened Dried Cranberries as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.