Comparing Nutrients in 14 ounces Crackers, multigrain VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Crackers, multigrain	Baked Red Potatoes	Recommended Dietary Allowance
Energy	66% 1913kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	206% 268g	60% 77.8g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	36.6% 14g	19% 7.14g	38g per day for Men 19-50 years
Protein	50.3% 28g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	64.7% 0.84mg	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	102% 409μg	26.8% 107μg	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	55.6% 50mg	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	46.3% 6.95mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	76.7% 0.69mg	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	128% 10.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	30% 0.69mg	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	166% 1159mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	188% 104μg	NA	55μg per day for Men 19-50 years
Sodium	234% 3505mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, multigrain vs Baked Red Potatoes:

• Crackers, multigrain have 7.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.8 times more Vitamin B9, 21.9 times more Vitamin E and 12.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B6 and more Vitamin C than Crackers, multigrain.
• Both Crackers, multigrain as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, multigrain vs Baked Red Potatoes:

• Crackers, multigrain have 1.6 times more Calcium, 3.7 times more Iron, 4.1 times more Phosphorus, 73.6 times more Sodium and 2.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.2 times more Potassium and 30.7 times more Water than Crackers, multigrain.
• Both Crackers, multigrain and Baked Whole Red Potatoes have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, multigrain have 5.5 times more Energy, 136 times more Fat, 82.5 times more Saturated Fat, 90.8 times more Omega 3, 213 times more Omega 6, 3.5 times more Carbohydrate, 8.4 times more Sugars, 1.9 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• Both Crackers, multigrain as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.