Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crackers, whole-wheat	Baked White Potatoes	Recommended Dietary Allowance
Energy	58.4% 1695kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	212% 276g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	8.38% 6.07g	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	0% 0g	1.97% 1.43g	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	% 1.27g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 1.6g	g per day for Men 19-50 years
Fiber	108% 41g	22% 8.33g	38g per day for Men 19-50 years
Protein	75% 42g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Baked White 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	60% 0.72mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	64.4% 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	27.8% 111μg	37.7% 151μg	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	37.3% 5.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	56% 0.5mg	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	166% 13.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	32.6% 0.75mg	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	188% 1314mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Baked White Potatoes:

• Crackers, whole-wheat have 3.8 times more Vitamin B1, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 35.3 times more Vitamin E and 10.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B2, 1.4 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Crackers, whole-wheat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Baked White Potatoes:

• Crackers, whole-wheat have 3.6 times more Calcium, 3.3 times more Copper, 5.2 times more Iron, 4.1 times more Magnesium, 11.4 times more Manganese, 4.4 times more Phosphorus, 20.2 times more Selenium, 114.3 times more Sodium and 7.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Potassium and 25.7 times more Water than Crackers, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have 4.6 times more Energy, 94.2 times more Fat, 51.6 times more Saturated Fat, 56.2 times more Omega 3, 124.4 times more Omega 6, 3.3 times more Carbohydrate, 4.9 times more Fiber and 5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.