Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Baked Potato Flesh	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	32% 930kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	506% 658g	130g per day for Men 19-50 years
Sugars	23.4% 17g	14.2% 10.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	35% 19.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	46% 0.6mg	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	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	142% 128mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	5% 50mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	141% 1.27mg	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	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	229% 5.27mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 kilogram of Baked Potato Flesh has 5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 7.9 times more Vitamin B1, 24.1 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 17 times more Vitamin B9, 92 times more Vitamin E and 92.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 kilogram of Baked Potato Flesh has 1.7 times more Copper, 2.3 times more Potassium and 21.7 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 14.8 times more Calcium, 13.5 times more Iron, 3.3 times more Manganese, 3.1 times more Phosphorus, 13.3 times more Selenium, 189.4 times more Sodium and 3.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Magnesium 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 1.7 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 5 times more Energy, 184.2 times more Fat, 55.1 times more Saturated Fat, 43.9 times more Omega 3, 121.3 times more Omega 6, 3.1 times more Carbohydrate, 1.6 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6