Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21% 611kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	40% 52g	130g per day for Men 19-50 years
Sugars	199% 144g	1.9% 1.37g	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	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 31.4g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	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	5.8% 0.075mg	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% 0μg	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	0.44% 0.4mg	3.75% 3.37mg	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	27.8% 4.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	NA	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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	2.27% 16mg	NA	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	0.85% 31.3g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Frozen Roasted Potatoes with Salt:

• Both Sweetened Dried Cranberries and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Sweetened Dried Cranberries as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Frozen Roasted Potatoes with Salt:

• 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Iron, 9.2 times more Potassium and 59.6 times more Sodium than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries lack sufficient amounts of Potassium
• Both Sweetened Dried Cranberries as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Cranberries have 2.4 times more Energy, 3.2 times more Carbohydrate, 105.2 times more Sugars and 2 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 13.1 times more Protein than Sweetened Dried Cranberries.
• 7 ounces of Sweetened Dried Cranberries provide inadequate amounts of Protein