Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Baked Red Potatoes	Recommended Dietary Allowance
Energy	160% 4630kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	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	526% 684g	151% 196g	130g per day for Men 19-50 years
Sugars	144% 104g	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	2.5% 1.8g	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	% 2.4g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 97g	% 4.5g	g per day for Men 19-50 years
Fiber	129% 49g	47.4% 18g	38g per day for Men 19-50 years
Protein	130% 73g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	145% 580μg	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	193% 29mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	167% 1670mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	456% 36.5mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	509% 3560mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	NA	55μg per day for Men 19-50 years
Sodium	499% 7480mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, with whole wheat vs Baked Red Potatoes:

• Crackers, standard snack-type, with whole wheat have 4.4 times more Vitamin B1, 4.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B9, 36.3 times more Vitamin E and 5.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, with whole wheat vs Baked Red Potatoes:

• Crackers, standard snack-type, with whole wheat have 18.6 times more Calcium, 5.2 times more Iron, 1.7 times more Magnesium, 5.3 times more Manganese, 4.9 times more Phosphorus, 62.3 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Potassium and 28.1 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Baked Whole Red Potatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat have 5.3 times more Energy, 118.9 times more Fat, 108.6 times more Saturated Fat, 59.5 times more Omega 3, 143.6 times more Omega 6, 3.5 times more Carbohydrate, 7.3 times more Sugars, 2.7 times more Fiber and 3.2 times more Protein than Baked Whole Red Potatoes.
• Both Crackers, standard snack-type, with whole wheat as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.