Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	30% 870kcal	158% 4590kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	81.7% 26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	498% 647g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	11.4% 8.3g	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	4% 2.9g	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	% 3.4g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	92% 35g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	700% 8.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	368% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	61.5% 0.8mg	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	NA	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	144% 130mg	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	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	5% 50mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	154% 1.4mg	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	556% 44.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	243% 5.6mg	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	291% 2040mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	791% 11870mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	120% 13mg	11mg per day for Men 19-50 years
Water	21% 770g	0.9% 33.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan 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 Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 3.7 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 7.9 times more Vitamin B1, 23.2 times more Vitamin B2 and 4.1 times more Vitamin B3 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.4 times more Copper, 2.3 times more Potassium and 23.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 20.2 times more Calcium, 14.4 times more Iron, 4.1 times more Manganese, 4.6 times more Phosphorus, 296.8 times more Sodium and 4.4 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 5.3 times more Energy, 172.9 times more Fat, 100.5 times more Saturated Fat, 37.6 times more Omega 3, 94.8 times more Omega 6, 3.2 times more Carbohydrate, 1.9 times more Fiber and 6 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