Comparing Nutrients in 100 calories Sweetened Dried Cranberries VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Sweetened Dried Cranberries: 32.5g
• Frozen Roasted Potatoes with Salt: 78.7g

Sweetened Dried Cranberries have 2.4 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Sweetened Dried Cranberries or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.029g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	16% 20.6g	130g per day for Men 19-50 years
Sugars	32.5% 23.6g	0.75% 0.54g	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	12% 8.77g	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	% 9.64g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	4.53% 1.72g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	0.099% 0.055g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.95% 0.012mg	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	0% 0μg	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	0.072% 0.065mg	1.5% 1.34mg	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	4.55% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.06% 2.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.29% 2.92mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	2.27% 0.02mg	NA	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	1.6% 0.13mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	NA	420mg per day for Men 19-50 years
Manganese	2.54% 0.058mg	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	0.37% 2.6mg	NA	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0.35% 0.19μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.62mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	0.3% 0.032mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.13g	1.45% 53.6g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweetened Dried Cranberries or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 100 calories of Sweetened Dried Cranberries vs Frozen Roasted Potatoes with Salt:

• Both Sweetened Dried Cranberries and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 kcal
• Both Sweetened Dried Cranberries as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Sweetened Dried Cranberries vs Frozen Roasted Potatoes with Salt:

• 100 kcal of Frozen Roasted Potatoes with Salt contain 3.1 times more Iron, 22.3 times more Potassium and 144.5 times more Sodium than Sweetened Dried Cranberries.
• 100 calories of Sweetened Dried Cranberries lack sufficient amounts of Iron and Potassium
• Both Sweetened Dried Cranberries as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweetened Dried Cranberries have 1.3 times more Carbohydrate and 43.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 31.7 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Sweetened Dried Cranberries provide inadequate amounts of Protein