Comparing Nutrients in 1 kilogram Crackers, cream, Gamesa Sabrosas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Baked White Potatoes	Recommended Dietary Allowance
Energy	167% 4840kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	168% 53.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	497% 646g	162% 211g	130g per day for Men 19-50 years
Sugars	129% 94g	21% 15.3g	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	13% 9.5g	4.97% 3.6g	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	% 9.2g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 62.2g	% 4g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	125% 70g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 50.8mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	162% 2.1mg	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	373% 1490μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	192% 4.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	26% 260mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	141% 1.27mg	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	923% 73.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	82% 1.9mg	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	140% 980mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	765% 11480mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, cream, Gamesa Sabrosas vs Baked White Potatoes:

• Crackers, cream, Gamesa Sabrosas have 6.2 times more Vitamin B1, 5.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.2 times more Vitamin B5, 3.9 times more Vitamin B9, more Vitamin B12, 39.8 times more Vitamin E and 6.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.

Comparing minerals per 1 kilogram for Crackers, cream, Gamesa Sabrosas vs Baked White Potatoes:

• Crackers, cream, Gamesa Sabrosas have 2.6 times more Calcium, 11.5 times more Iron, 4.1 times more Manganese, 1.3 times more Phosphorus, 19 times more Selenium, 164 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Potassium and 17 times more Water than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Baked Whole White Potatoes have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, cream, Gamesa Sabrosas have 5.3 times more Energy, 135.8 times more Fat, 134.1 times more Saturated Fat, 3 times more Omega 3, 49 times more Omega 6, 3.1 times more Carbohydrate, 6.1 times more Sugars, 2.6 times more Fructose and 3.3 times more Protein than Baked Whole White Potatoes.
• Both Crackers, cream, Gamesa Sabrosas and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Crackers, cream, Gamesa Sabrosas as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 kg.