Comparing Nutrients in 1 kilogram Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Baked Potato Flesh	Recommended Dietary Allowance
Energy	157% 4560kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	166% 216g	130g per day for Men 19-50 years
Sugars	53.8% 39g	23.4% 17g	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	4.14% 3g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 32g	NA	g per day for Men 19-50 years
Fiber	79% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	44.6% 25g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	232% 3mg	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	17.5% 70μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	142% 128mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	28% 280mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	239% 2.15mg	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	70% 5.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	70% 1.6mg	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	81.4% 570mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	593% 8900mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.67% 25g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Baked Potato Flesh:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 4.8 times more Vitamin B2 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.8 times more Vitamin B1, 2.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2

Comparing minerals per 1 kilogram for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Baked Potato Flesh:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 5.6 times more Calcium, 1.6 times more Iron, 1.9 times more Manganese, 178 times more Sodium and 1.5 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.5 times more Copper, 1.7 times more Magnesium, 4.5 times more Potassium and 30.4 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Baked Potato Flesh contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 4.9 times more Energy, 154.1 times more Fat, 219.7 times more Saturated Fat, 3.4 times more Omega 3, 41.5 times more Omega 6, 3.6 times more Carbohydrate, 2.3 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6