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Compare Nutrients in 100 grams Sweetened Dried CranberriesVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Sweetened Dried Cranberries
0%
3%
97%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Sweetened Dried CranberriesBaked White Potatoes
Vitamin A
0.22%
0.11%
2 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
1.1%
4%
0.013 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
2.15%
3.3%
0.028 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.43%
9.55%
0.548 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.92%
16%
0.038 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.22%
14%
0.2 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
14%
0.27%
2.1 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
6.33%
2.25%
7.6 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0%
9.5%
0 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Sweetened Dried CranberriesBaked White Potatoes
Calcium
0.9%
1%
9 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
7%
14%
0.063 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
4.88%
8%
0.39 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
1%
6.75%
4 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
7.83%
8.2%
0.18 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
1.14%
10.7%
8 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
1.04%
11.6%
49 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.1%
0.91%
0.6 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
0.47%
5 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
0.91%
3.2%
0.1 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Sweetened Dried Cranberries vs Baked White Potatoes:
Sweetened Dried Cranberries have 52.5 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.7 times more Thiamine, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 5.6 times more Vitamin B6 and 63 times more Vitamin C than Sweetened Dried Cranberries. Both Sweetened Dried Cranberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100g.

Comparing minerals per 100 grams for Sweetened Dried Cranberries vs Baked White Potatoes:
Baked Whole White Potatoes contain 2 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 9.4 times more Phosphorus, 11.1 times more Potassium and 3.5 times more Zinc than Sweetened Dried Cranberries. Both Sweetened Dried Cranberries and Baked Whole White Potatoes have similar amounts of Calcium, Manganese and Selenium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Sweetened Dried CranberriesBaked White Potatoes
Fat
1.12%
0.15%
1.09 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
0.3%
3.75%
0.17 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
63.7%
16%
82.8 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
10.6%
3.17%
308 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
100%
2.1%
72.56 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
14%
5.53%
5.3 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.28%
0.13%
0.088 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.44%
0.94%
0.023 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.94%
0.29%
0.159 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.43%
2.04%
15.79 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Sweetened Dried Cranberries have 7.3 times more Fat, 3.9 times more Carbohydrate, 3.3 times more Energy, 47.4 times more Sugars, 2.5 times more Fiber and 1.5 times more Omega 3 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 12.4 times more Protein and 4.8 times more Water than Sweetened Dried Cranberries. Both Sweetened Dried Cranberries as well as Baked Whole White Potatoes have insufficient amounts of Omega 6 in 100g.