Comparing Nutrients in 100 grams Sweetened Dried Cranberries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sweetened Dried Cranberries	Potato Skin	Recommended Dietary Allowance
Energy	10.6% 308kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	100% 72.6g	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	37.2% 27g	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	% 29.7g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	18.4% 0.24mg	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	0% 0μg	4.25% 17μg	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	0.22% 0.2mg	12.7% 11.4mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Potato Skin	Recommended Dietary Allowance
Calcium	0.9% 9mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	7% 0.063mg	47% 0.42mg	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	4.88% 0.39mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	26% 0.6mg	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	1.14% 8mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	1.44% 49mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Cranberries VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Dried Cranberries versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Dried Cranberries vs Potato Skin:

• 100 g of Raw Potato Skin contain 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 6.3 times more Vitamin B6, more Vitamin B9 and 57 times more Vitamin C than Sweetened Dried Cranberries.
• 100 grams of Sweetened Dried Cranberries have insufficient amounts of Vitamin B9 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Dried Cranberries vs Potato Skin:

• 100 g of Raw Potato Skin contain 3.3 times more Calcium, 6.7 times more Copper, 8.3 times more Iron, 5.8 times more Magnesium, 3.3 times more Manganese, 4.8 times more Phosphorus, 8.4 times more Potassium, 3.5 times more Zinc and 5.3 times more Water than Sweetened Dried Cranberries.
• 100 grams of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Dried Cranberries as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Dried Cranberries have 5.3 times more Energy, 6.7 times more Carbohydrate and 2.1 times more Fiber than Potato Skin.
• While 100 g of Raw Potato Skin contain 15.1 times more Protein than Sweetened Dried Cranberries.
• 100 grams of Sweetened Dried Cranberries provide inadequate amounts of Protein
• Both Sweetened Dried Cranberries as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.