Comparing Nutrients in 14 ounces Baked White Potatoes VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Baked White Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	12.6% 365kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	196% 255g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	5.47% 3.97g	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	1.97% 1.43g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 3.97g	g per day for Men 19-50 years
Fiber	22% 8.33g	169% 64.3g	38g per day for Men 19-50 years
Protein	15% 8.33g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	NA	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	37.7% 151μg	NA	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	284% 2.56mg	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	31.8% 2.54mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	435% 10mg	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	42.5% 298mg	239% 1675mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 4.4 times more Vitamin B1, 5.1 times more Vitamin B2 and 3.5 times more Vitamin B3 than Baked Whole White Potatoes.

Comparing minerals per 14 ounces for Baked White Potatoes vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Baked Whole White Potatoes have 17.6 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 22.3 times more Calcium, 5.1 times more Copper, 5 times more Iron, 7.3 times more Magnesium, 13.3 times more Manganese, 5.6 times more Phosphorus, 39.4 times more Selenium, 83.9 times more Sodium and 8.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.5 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 4.8 times more Energy, 104.2 times more Fat, 3 times more Carbohydrate, 7.7 times more Fiber and 5.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.