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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Baked Potato Flesh	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	32% 930kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	632% 822g	130g per day for Men 19-50 years
Sugars	23.4% 17g	14.8% 10.7g	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	39.5% 15g	434% 165g	38g per day for Men 19-50 years
Protein	35% 19.6g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	22.5% 90μg	118% 470μg	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	142% 128mg	0% 0mg	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	2.67% 0.4mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	5% 50mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	283% 2.55mg	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	43.8% 3.5mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	1076% 24.8mg	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	71.4% 500mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	665% 366μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	273% 4100mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	217% 24mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.65% 61g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Crackers, crispbread, rye:

• 1 kilogram of Baked Potato Flesh has 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin C than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 2.3 times more Vitamin B1, 6.9 times more Vitamin B2, 5.2 times more Vitamin B9, 20.3 times more Vitamin E and 20 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, crispbread, rye provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Crackers, crispbread, rye have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Flesh has 1.2 times more Potassium and 12.4 times more Water than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 6.2 times more Calcium, 6.9 times more Iron, 3.1 times more Magnesium, 15.4 times more Manganese, 5.4 times more Phosphorus, 122 times more Selenium, 82 times more Sodium and 8.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, crispbread, rye contain similar levels of Copper per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.6 times more Sugars than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 3.9 times more Energy, 7.9 times more Omega 3, 15 times more Omega 6, 3.8 times more Carbohydrate, 11 times more Fiber and 4 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6