Comparing Nutrients in 7 ounces Canned Cranberry-orange Relish VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Cranberry-orange Relish	Baked Potato Skin	Recommended Dietary Allowance
Energy	12% 353kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	70.5% 92g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	94% 1.2mg	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	11% 43.7μg	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	39.7% 35.7mg	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	180% 1.62mg	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	4.96% 0.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	NA	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	2.85% 106g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry-orange Relish VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Cranberry-orange Relish versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Cranberry-orange Relish vs Baked Potato Skin:

• 7 ounces of Canned Cranberry-orange Relish have 1.3 times more Vitamin C than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 4.1 times more Vitamin B1, 5.3 times more Vitamin B2 and 30.7 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Cranberry-orange Relish as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Cranberry-orange Relish vs Baked Potato Skin:

• 7 ounces of Canned Cranberry-orange Relish have 1.5 times more Sodium than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Calcium, 20.4 times more Copper, 35.2 times more Iron, 10.8 times more Magnesium, 12.6 times more Phosphorus and 15.1 times more Potassium than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain more Fiber and 14.3 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein