Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Rice crackers	10%	11%	79%

Macro Nutrients

	Baked Potato Flesh	Rice crackers	Recommended Dietary Allowance
Energy	32% 930kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	636% 826g	130g per day for Men 19-50 years
Sugars	23.4% 17g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	35% 19.6g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Rice crackers	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	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	346% 55.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	324% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	426% 5.54mg	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	55% 220μg	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	84% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Rice crackers	Recommended Dietary Allowance
Calcium	5% 50mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	334% 3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	1770% 40.7mg	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	517% 3620mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	464% 255μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	200% 22mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.03% 1.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Rice crackers per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Rice crackers:

• 1 kilogram of Baked Potato Flesh has more Vitamin C than Rice crackers.
• While 1 kg of Rice crackers contains 4.2 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 31.5 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 1 kilogram of Rice crackers have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Rice crackers:

• 1 kilogram of Baked Potato Flesh has more Iron, 1.6 times more Potassium and 685.6 times more Water than Rice crackers.
• While 1 kg of Rice crackers contains 1.4 times more Copper, 6.2 times more Magnesium, 25.3 times more Manganese, 7.2 times more Phosphorus, 85 times more Selenium, 46.6 times more Sodium and 7.6 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• 1 kilogram of Rice crackers lack sufficient amounts of Iron
• Both Baked Potatoes Flesh no Salt as well as Rice crackers lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has more Sugars and more Fiber than Rice crackers.
• While 1 kg of Rice crackers contains 4.5 times more Energy, 50 times more Fat, 5.9 times more Omega 3, 49.4 times more Omega 6, 3.8 times more Carbohydrate and 5.1 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber