Comparing Nutrients in 14 ounces Boiled Potato Flesh, Cooked In Skin VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	12% 345kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	145% 24.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	209% 272g	130g per day for Men 19-50 years
Sugars	5% 3.6g	2.03% 1.47g	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	1.6% 1.15g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	110% 41.7g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	56% 0.73mg	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	9.92% 39.7μg	27.8% 111μg	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	57.3% 51.6mg	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	0.26% 0.04mg	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	2% 20mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	196% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	4.9% 196μg	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	15.4% 1.23mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	388% 8.9mg	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	25% 175mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Crackers, whole-wheat, low salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Potato Flesh, Cooked In Skin versus 14 oz of Crackers, whole-wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Potato Flesh, Cooked In Skin vs Crackers, whole-wheat, low salt:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 1.6 times more Vitamin B6 and more Vitamin C than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 1.9 times more Vitamin B1, 5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9, 86 times more Vitamin E and 3.8 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potato Flesh, Cooked In Skin vs Crackers, whole-wheat, low salt:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Potassium and 28.5 times more Water than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 10 times more Calcium, 2.4 times more Copper, 9.9 times more Iron, 4.5 times more Magnesium, 16.3 times more Manganese, 6.7 times more Phosphorus, 49 times more Selenium, 46.5 times more Sodium and 7.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, whole-wheat, low salt contain 5.1 times more Energy, 172 times more Fat, 130.5 times more Saturated Fat, 37.6 times more Omega 3, 194.3 times more Omega 6, 3.4 times more Carbohydrate, 5.8 times more Fiber and 4.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6