Comparing Nutrients in 1 kilogram Crackers, multigrain VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crackers, multigrain	Baked White Potatoes	Recommended Dietary Allowance
Energy	166% 4820kcal	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	103% 33g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	851% 13.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	614% 104g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	520% 676g	162% 211g	130g per day for Men 19-50 years
Sugars	166% 120g	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	92% 35g	55.3% 21g	38g per day for Men 19-50 years
Protein	127% 71g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	433% 5.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	258% 1030μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	117% 17.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	300% 360μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	324% 26mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	417% 2920mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	475% 261μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	589% 8830mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, multigrain vs Baked White Potatoes:

• Crackers, multigrain have 10.8 times more Vitamin B1, 6.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B9, 43.8 times more Vitamin E and 13.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B6 and more Vitamin C than Crackers, multigrain.
• Both Crackers, multigrain as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, multigrain vs Baked White Potatoes:

• Crackers, multigrain have 1.4 times more Calcium, 4 times more Iron, 3.9 times more Phosphorus, 52.2 times more Selenium, 126.1 times more Sodium and 2.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Potassium and 30.2 times more Water than Crackers, multigrain.
• Both Crackers, multigrain and Baked Whole White Potatoes have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, multigrain have 5.2 times more Energy, 136 times more Fat, 82.5 times more Saturated Fat, 90.8 times more Omega 3, 213 times more Omega 6, 3.2 times more Carbohydrate, 7.8 times more Sugars, 1.7 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Crackers, multigrain as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.