Comparing Nutrients in 1 kilogram Crackers, saltines, fat-free, low-sodium VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Baked Red Potatoes	Recommended Dietary Allowance
Energy	136% 3930kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	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	633% 823g	151% 196g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	71% 27g	47.4% 18g	38g per day for Men 19-50 years
Protein	188% 105g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Baked Red 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	432% 5.18mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	163% 2.12mg	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	310% 1240μg	67.5% 270μg	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	8% 1.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	22% 220mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	193% 1.74mg	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	965% 77.2mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	75.2% 1.73mg	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	161% 1130mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	NA	55μg per day for Men 19-50 years
Sodium	566% 8490mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.92% 34g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines, fat-free, low-sodium vs Baked Red Potatoes:

• Crackers, saltines, fat-free, low-sodium have 7.2 times more Vitamin B1, 11.8 times more Vitamin B2, 3.6 times more Vitamin B3, 4.6 times more Vitamin B9 and 1.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Crackers, saltines, fat-free, low-sodium as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines, fat-free, low-sodium vs Baked Red Potatoes:

• Crackers, saltines, fat-free, low-sodium have 2.4 times more Calcium, 11 times more Iron, 3.7 times more Manganese, 1.6 times more Phosphorus, 70.8 times more Sodium and 2.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.7 times more Potassium and 22.6 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Baked Whole Red Potatoes have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, fat-free, low-sodium have 4.5 times more Energy, 10.7 times more Fat, 2.5 times more Omega 3, 13.2 times more Omega 6, 4.2 times more Carbohydrate, 1.5 times more Fiber and 4.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.