Comparing Nutrients in 14 ounces Baked Potato Flesh VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Baked Potato Flesh	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	12.7% 369kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	174% 29.7g	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	216% 281g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	84.7% 61.4g	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	2.3% 1.67g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 47g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	72% 27.4g	38g per day for Men 19-50 years
Protein	14% 7.78g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, wheat, regular	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	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	74.5% 0.97mg	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	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	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	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	2% 20mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	121% 1.1mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	267% 6.15mg	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	171% 1199mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	185% 2774mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crackers, wheat, regular per 14 oz

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

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

• 14 ounces of Baked Potato Flesh have 1.2 times more Vitamin B6 and more Vitamin C than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 2.7 times more Vitamin B1, 7 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B9, 38.8 times more Vitamin E and 47.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, wheat, regular provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 14 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Crackers, wheat, regular:

• 14 ounces of Baked Potato Flesh have 1.4 times more Potassium and 27.4 times more Water than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 18.4 times more Calcium, 1.3 times more Copper, 7.5 times more Iron, 2.9 times more Magnesium, 9.6 times more Manganese, 6 times more Phosphorus, 33 times more Selenium, 139.8 times more Sodium and 5.7 times more Zinc than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, wheat, regular contain 4.9 times more Energy, 164 times more Fat, 123.5 times more Saturated Fat, 98.7 times more Omega 3, 233.6 times more Omega 6, 3.3 times more Carbohydrate, 9.1 times more Sugars, 4.6 times more Fiber and 3.7 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6