Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cranberries	4%	2%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cranberries	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	NA	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	9.2% 12g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	5.9% 4.27g	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	NA	0.92% 0.67g	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	NA	% 3.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	0.82% 0.46g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cranberries	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.4% 0.057mg	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	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cranberries	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	NA	6.22% 0.056mg	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	6.25% 0.5mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	NA	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	NA	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cranberries per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Cranberries:

• 100 g of Raw Cranberries contain 8.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Cranberries:

• 100 grams of Frozen Roasted Potatoes with Salt have 2.2 times more Iron, 5.6 times more Potassium and 149 times more Sodium than Cranberries.
• While 100 g of Raw Cranberries contain 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Cranberries lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 2.8 times more Energy, 2.2 times more Carbohydrate and 4.8 times more Protein than Cranberries.
• While 100 g of Raw Cranberries contain 6.2 times more Sugars and 1.4 times more Fiber than Frozen Roasted Potatoes with Salt.
• 100 grams of Cranberries provide inadequate amounts of Energy and Protein