Comparing Nutrients in 100 grams Cran Lemonade OCEAN SPRAY VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cran Lemonade OCEAN SPRAY	1%	0%	99%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cran Lemonade OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.55% 45kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.003% 0.001g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.55% 11g	15% 19.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	1.97% 1.43g	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	1.5% 1.1g	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.45g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	0.13% 0.07g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cran Lemonade OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.16% 0.026mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	16.3% 0.21mg	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	6.75% 27μg	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	36.2% 32.6mg	14% 12.6mg	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% 0mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Lemonade OCEAN SPRAY	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	0.56% 0.005mg	19.3% 0.17mg	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	0.38% 0.03mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	7.52% 0.17mg	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	0.14% 1mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	0.29% 10mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	3.47% 52mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.091% 0.01mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cran Lemonade OCEAN SPRAY vs Baked Red Potatoes:

• Cran Lemonade OCEAN SPRAY has 2.6 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, more Vitamin B2, 61.3 times more Vitamin B3, more Vitamin B6 and 28 times more Vitamin K than Cran Lemonade OCEAN SPRAY.
• Both Cran Lemonade OCEAN SPRAY as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Cran Lemonade OCEAN SPRAY vs Baked Red Potatoes:

• Cran Lemonade OCEAN SPRAY has 4.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 34.8 times more Copper, 23.3 times more Iron, 28 times more Magnesium, 10.2 times more Manganese, 72 times more Phosphorus, 54.5 times more Potassium and 40 times more Zinc than Cran Lemonade OCEAN SPRAY.
• Both Cran Lemonade OCEAN SPRAY and Baked Whole Red Potatoes have similar amounts of Water per 100 g.
• Both Cran Lemonade OCEAN SPRAY as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cran Lemonade OCEAN SPRAY has 7.3 times more Sugars and 2.5 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.8 times more Carbohydrate, 3 times more Fiber and 32.9 times more Protein than Cran Lemonade OCEAN SPRAY.
• Both Cran Lemonade OCEAN SPRAY as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.