Comparing Nutrients in 7 ounces Cranberry sauce, whole, canned, OCEAN SPRAY VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Energy	11% 314kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	30% 39g	130g per day for Men 19-50 years
Sugars	85.7% 62g	3.9% 2.84g	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	26.6% 19.2g	1.2% 0.87g	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	% 34g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.89g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.4% 0.42mg	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	13.4% 53.6μg	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	2.2% 2mg	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	15% 0.34mg	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	1.13% 7.94mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	1.23% 41.7mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.15% 116g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, whole, canned, OCEAN SPRAY VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cranberry sauce, whole, canned, OCEAN SPRAY versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY vs Baked Red Potatoes:

• 7 oz of Baked Whole Red Potatoes contain 12.6 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Cranberry sauce, whole, canned, OCEAN SPRAY vs Baked Red Potatoes:

• 7 oz of Baked Whole Red Potatoes contain 10.2 times more Copper, 3.5 times more Iron, 14 times more Magnesium, 2.9 times more Manganese, 18 times more Phosphorus, 26 times more Potassium, 20 times more Zinc and 1.3 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY have 1.8 times more Energy, 2.1 times more Carbohydrate, 21.9 times more Sugars and 22 times more Fructose than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.5 times more Fiber and 3.1 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein