Comparing Nutrients in 7 ounces Baked Potato Flesh VS Concord Grape Light Cranberry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Concord Grape Light Cranberry OCEAN SPRAY	6%	1%	93%

Macro Nutrients

	Baked Potato Flesh	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	6.36% 185kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	8.82% 11.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	13.7% 9.96g	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	7.1% 5.16g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	0.32% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	0% 0mg	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	4.47% 18μg	NA	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	28.2% 25.4mg	75% 67.7mg	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	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	3.3% 0.03mg	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	8.7% 0.69mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14% 99mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.05% 150g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Concord Grape Light Cranberry OCEAN SPRAY per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Concord Grape Light Cranberry OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Concord Grape Light Cranberry OCEAN SPRAY:

• 7 ounces of Baked Potato Flesh have more Vitamin B1, 53.7 times more Vitamin B3 and more Vitamin B6 than Concord Grape Light Cranberry OCEAN SPRAY.
• While 7 oz of Concord Grape Light Cranberry OCEAN SPRAY contain 2.7 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 7 ounces of Concord Grape Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Baked Potatoes Flesh no Salt as well as Concord Grape Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Concord Grape Light Cranberry OCEAN SPRAY:

• 7 ounces of Baked Potato Flesh have 14.3 times more Copper, 5.8 times more Iron, 25 times more Magnesium, 50 times more Phosphorus, 11.5 times more Potassium and 14.5 times more Zinc than Concord Grape Light Cranberry OCEAN SPRAY.
• Both Baked Potato Flesh and Concord Grape Light Cranberry OCEAN SPRAY contain similar levels of Water per seven ounces.
• 7 ounces of Concord Grape Light Cranberry OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Concord Grape Light Cranberry OCEAN SPRAY lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 4 times more Energy, 3.7 times more Carbohydrate, 2.1 times more Fiber and 5.4 times more Protein than Concord Grape Light Cranberry OCEAN SPRAY.
• While 7 oz of Concord Grape Light Cranberry OCEAN SPRAY contain 3 times more Sugars than Baked Potatoes Flesh no Salt.
• 7 ounces of Concord Grape Light Cranberry OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein