Comparing Nutrients in 1 kilogram Crackers, toast thins, low sodium VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Crackers, toast thins, low sodium	Baked Potato Flesh	Recommended Dietary Allowance
Energy	152% 4420kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	101% 32.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	606% 9.7g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	450% 76.5g	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	520% 677g	166% 216g	130g per day for Men 19-50 years
Sugars	178% 129g	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	255% 97g	39.5% 15g	38g per day for Men 19-50 years
Protein	115% 64.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	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	311% 3.73mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	233% 37.2mg	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	235% 3.05mg	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	82.5% 330μg	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	0% 0mg	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	113% 17mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	230% 276μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0% 0mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	435% 34.8mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	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	380% 2660mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	90% 3060mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.2% 81g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, toast thins, low sodium 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, toast thins, low sodium vs Baked Potato Flesh:

• 1 kilogram of Crackers, toast thins, low sodium has 3.6 times more Vitamin B1, 6 times more Vitamin B2, 2.7 times more Vitamin B3, 3.7 times more Vitamin B9, 42.3 times more Vitamin E and 92 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Vitamin C than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Baked Potato Flesh provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, toast thins, low sodium 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, toast thins, low sodium 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, toast thins, low sodium vs Baked Potato Flesh:

• 1 kilogram of Crackers, toast thins, low sodium has 1.4 times more Copper, 9.9 times more Iron, 4.1 times more Magnesium, 5.3 times more Phosphorus, 153.7 times more Selenium, 35.4 times more Sodium and 6.7 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.3 times more Potassium and 9.3 times more Water than Crackers, toast thins, low sodium.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Crackers, toast thins, low sodium as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, toast thins, low sodium has 4.8 times more Energy, 161.3 times more Fat, 124.1 times more Saturated Fat, 96.9 times more Omega 3, 239.1 times more Omega 6, 3.1 times more Carbohydrate, 7.6 times more Sugars, 6.5 times more Fiber and 3.3 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6