Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	30% 870kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	588% 764g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	NA	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	195% 74g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	230% 129g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	352% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	79.2% 1.03mg	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	25% 100μg	330% 1320μg	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	144% 130mg	0% 0mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	5% 50mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	294% 2.65mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	463% 10.6mg	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	63% 440mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1000% 550μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	558% 8370mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	136% 15mg	11mg per day for Men 19-50 years
Water	21% 770g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Crackers, melba toast, wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Crackers, melba toast, wheat:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2.9 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 4 times more Vitamin B1, 15 times more Vitamin B2, 3.5 times more Vitamin B3 and 13.2 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Crackers, melba toast, wheat provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 1 kilogram of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Crackers, melba toast, wheat:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2.6 times more Potassium and 14 times more Water than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 8.6 times more Calcium, 1.4 times more Copper, 14.5 times more Iron, 2.5 times more Magnesium, 7.7 times more Manganese, 3.8 times more Phosphorus, 183.3 times more Selenium, 209.3 times more Sodium and 5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, melba toast, wheat contains 4.3 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 3.8 times more Carbohydrate, 4.1 times more Fiber and 6.9 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6