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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Baked Red Potatoes	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	3.75% 0.034mg	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	17.4% 1.4mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	5.18% 0.12mg	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	20.4% 143mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	1.23% 41.7mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.15% 116g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Red Potatoes have 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 Baked Whole Red Potatoes as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Baked Red Potatoes have 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 Baked Whole Red Potatoes as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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