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

Macros Ratio

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

Macro Nutrients

	Baked Potato Skin	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	13.5% 393kcal	12% 353kcal	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	0.16% 0.052g	0.074% 0.024g	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	70.3% 91g	70.5% 92g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	NA	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	41.3% 15.7g	0% 0g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Baked Potato Skin	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	8.8% 0.079mg	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	175% 14mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	28.6% 200mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	2.2% 75.4mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	NA	11mg per day for Men 19-50 years
Water	2.54% 94g	2.85% 106g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Baked Potato Skin have 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.
• While 7 oz of Canned Cranberry-orange Relish contain 1.5 times more Sodium than Baked Potato Skin.
• 7 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

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