Comparing Nutrients in 100 grams Canned Cranberry Sauce sweetened VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Potato Skin	Recommended Dietary Allowance
Energy	5.5% 159kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	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	31% 40.4g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	43.8% 31.8g	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	13.4% 9.75g	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	% 17.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	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	1.25% 0.015mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	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	1.08% 0.014mg	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	0.25% 1μg	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	1.1% 1mg	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	6.2% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Potato Skin	Recommended Dietary Allowance
Calcium	0.3% 3mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.048% 1.9μg	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	5.13% 0.41mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	3.17% 0.073mg	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	0.57% 4mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	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	0.27% 0.03mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.58% 58.5g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened vs Potato Skin:

• 100 g of Raw Potato Skin contain 1.8 times more Vitamin B2, 10.3 times more Vitamin B3, 17.1 times more Vitamin B6, 17 times more Vitamin B9 and 11.4 times more Vitamin C than Canned Cranberry Sauce sweetened.
• 100 grams of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened vs Potato Skin:

• 100 g of Raw Potato Skin contain 10 times more Calcium, 16.3 times more Copper, 7.9 times more Iron, 11.5 times more Magnesium, 8.2 times more Manganese, 9.5 times more Phosphorus, 14.8 times more Potassium, 11.7 times more Zinc and 1.4 times more Water than Canned Cranberry Sauce sweetened.
• 100 grams of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Cranberry Sauce sweetened as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Cranberry Sauce sweetened have 2.7 times more Energy and 3.2 times more Carbohydrate than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.3 times more Fiber and 2.9 times more Protein than Canned Cranberry Sauce sweetened.
• 100 grams of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Canned Cranberry Sauce sweetened as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.