Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheat VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Crackers, matzo, whole-wheat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	48% 1393kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	123% 47g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	93% 52g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	92% 1.2mg	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	34.7% 139μg	8.93% 35.7μg	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% 0mg	56.4% 51mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.13% 91mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	95% 0.85mg	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	231% 18.5mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	27.8% 0.64mg	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	173% 1211mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	542% 298μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.51% 19g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, matzo, whole-wheat versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, matzo, whole-wheat vs Baked Potato Flesh:

• 14 ounces of Crackers, matzo, whole-wheat have 3.5 times more Vitamin B1, 12.9 times more Vitamin B2, 3.9 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.9 times more Vitamin B9 than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.9 times more Vitamin B6 and more Vitamin C than Crackers, matzo, whole-wheat.
• 14 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Crackers, matzo, whole-wheat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Baked Potato Flesh:

• 14 ounces of Crackers, matzo, whole-wheat have 4.6 times more Calcium, 1.6 times more Copper, 13.3 times more Iron, 5.4 times more Magnesium, 21.7 times more Manganese, 6.1 times more Phosphorus, 250.3 times more Selenium and 9 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 15.7 times more Water than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Baked Potato Flesh contain similar levels of Potassium per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, matzo, whole-wheat have 3.8 times more Energy, 3.3 times more Omega 3, 19.3 times more Omega 6, 3.7 times more Carbohydrate, 7.9 times more Fiber and 6.7 times more Protein than Baked Potato Flesh.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6