Comparing Nutrients in 1 kilogram Crackers, rye, wafers, plain VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Crackers, rye, wafers, plain	Baked Potato Flesh	Recommended Dietary Allowance
Energy	115% 3340kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.08g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	166% 216g	130g per day for Men 19-50 years
Sugars	14% 10g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	603% 229g	39.5% 15g	38g per day for Men 19-50 years
Protein	171% 96g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	113% 450μg	22.5% 90μg	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	1.1% 1mg	142% 128mg	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	53.3% 8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	512% 4.6mg	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	743% 59.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	2333% 53.7mg	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	477% 3340mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.35% 50g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Baked Potato Flesh:

• 1 kilogram of Crackers, rye, wafers, plain has 4.1 times more Vitamin B1, 13.8 times more Vitamin B2, 5 times more Vitamin B9, 20 times more Vitamin E and 19 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 128 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Baked Potato Flesh provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Crackers, rye, wafers, plain as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, rye, wafers, plain vs Baked Potato Flesh:

• 1 kilogram of Crackers, rye, wafers, plain has 8 times more Calcium, 2.1 times more Copper, 17 times more Iron, 4.8 times more Magnesium, 33.3 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 79.3 times more Selenium, 111.4 times more Sodium and 9.7 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 15.1 times more Water than Crackers, rye, wafers, plain.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, rye, wafers, plain has 3.6 times more Energy, 4.8 times more Omega 3, 10.9 times more Omega 6, 3.7 times more Carbohydrate, 15.3 times more Fiber and 4.9 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Sugars than Crackers, rye, wafers, plain.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6