Comparing Nutrients in 14 ounces Baked Red Potatoes VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Baked Red Potatoes	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	12% 345kcal	62.4% 1810kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	235% 305g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	21.4% 15.5g	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	2.4% 1.75g	1.64% 1.2g	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	% 2.2g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 12.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	21.4% 0.28mg	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	26.8% 107μg	6.95% 27.8μg	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	55.6% 50mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	38.4% 0.35mg	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	34.7% 2.78mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	51.6% 1.2mg	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	41% 286mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	235% 3532mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.27% 9.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 14 ounces of Baked Red Potatoes have 2.5 times more Vitamin B3, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 14 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 14 ounces for Baked Red Potatoes vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 14 ounces of Baked Red Potatoes have 2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 6.3 times more Potassium and 30.9 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 14 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 3.1 times more Calcium, 1.7 times more Manganese and 74.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Zinc per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 5.2 times more Energy, 102.7 times more Fat, 142.8 times more Saturated Fat, 2.3 times more Omega 3, 27.1 times more Omega 6, 3.9 times more Carbohydrate, 2.7 times more Sugars and 1.7 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6