Comparing Nutrients in 14 ounces Baked Potato Flesh VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Baked Potato Flesh	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	12.7% 369kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	251% 327g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.1% 1.5g	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	15.7% 5.95g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	14% 7.78g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	171% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	26% 0.34mg	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	8.93% 35.7μg	123% 492μg	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	56.4% 51mg	0% 0mg	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	1.06% 0.16mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	2% 20mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	64% 0.58mg	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	17.4% 1.4mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	110% 2.53mg	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	28.3% 198mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crackers, saltines, fat-free, low-sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Baked Potato Flesh have 1.4 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 4.9 times more Vitamin B1, 28.1 times more Vitamin B2, 4.1 times more Vitamin B3, 13.8 times more Vitamin B9 and 16.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 14 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Baked Potato Flesh have 1.5 times more Copper, 3.4 times more Potassium and 22.2 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 4.4 times more Calcium, 22.1 times more Iron, 4 times more Manganese, 2.3 times more Phosphorus, 71.3 times more Selenium, 169.8 times more Sodium and 3.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, saltines, fat-free, low-sodium contain similar levels of Magnesium 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 Baked Potato Flesh have 4.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 4.2 times more Energy, 3.8 times more Omega 3, 20.2 times more Omega 6, 3.8 times more Carbohydrate, 1.8 times more Fiber and 5.4 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6