Comparing Nutrients in 14 ounces Baked Potato Flesh VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Baked Potato Flesh	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	12.7% 369kcal	62.4% 1810kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	230% 3.68g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	205% 267g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.38% 3.18g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.18g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	14% 7.78g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	113% 1.47mg	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	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 51mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	2% 20mg	98% 976mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	224% 2mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	141% 591mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	418% 9.6mg	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	201% 1405mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	39.6% 1345mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	118% 64.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 14 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 7.1 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2

Comparing minerals per 14 ounces for Baked Potato Flesh vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 14 ounces of Baked Potato Flesh have 22.9 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 14 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 49.2 times more Calcium, 2.4 times more Copper, 7.7 times more Iron, 6 times more Magnesium, 15 times more Manganese, 7.1 times more Phosphorus, 54.3 times more Selenium, 74 times more Sodium and 8.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free 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 Baked Potato Flesh have 2.1 times more Sugars than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 14 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 4.9 times more Energy, 159.2 times more Fat, 79.6 times more Saturated Fat, 92.6 times more Omega 3, 157.4 times more Omega 6, 3.1 times more Carbohydrate, 5 times more Fiber and 5.6 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6