Comparing Nutrients in 14 ounces Baked Red Potatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	12% 345kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	75.4% 73g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	17.8% 5.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	201% 261g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	5.64% 4.1g	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	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	% 2.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	25% 9.53g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	18.3% 0.24mg	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	152% 607μg	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	56% 0.5mg	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	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	91% 2.1mg	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	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	251% 3759mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.37% 13.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Baked Whole Red Potatoes have 3.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 11.6 times more Vitamin B1, 10.1 times more Vitamin B2, 4.2 times more Vitamin B3, 2 times more Vitamin B5, 5.7 times more Vitamin B9, 46 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole Red Potatoes.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Baked Whole Red Potatoes have 1.4 times more Copper, 1.2 times more Magnesium, 3.2 times more Potassium and 22.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 8.2 times more Calcium, 6.8 times more Iron, 3 times more Manganese, 2.2 times more Phosphorus, 78.9 times more Sodium and 2.4 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.4 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 5.4 times more Energy, 122.8 times more Fat, 35.8 times more Saturated Fat, 29.3 times more Omega 3, 79.2 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 4.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.