Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Baked Red Potatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	30% 870kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	168% 53.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	497% 646g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	129% 94g	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	6.07% 4.4g	13% 9.5g	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	% 5.5g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 62.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	63% 24g	38g per day for Men 19-50 years
Protein	41% 23g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	318% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	50% 0.65mg	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	67.5% 270μg	373% 1490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	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	5.33% 0.8mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	9% 90mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	123% 1.1mg	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	87.5% 7mg	923% 73.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	338% 7.8mg	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	103% 720mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	NA	173% 95μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	765% 11480mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Crackers, cream, Gamesa Sabrosas per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Crackers, cream, Gamesa Sabrosas:

• 1 kilogram of Baked Red Potatoes has 3.3 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 4.1 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 5.5 times more Vitamin B9, more Vitamin B12, 19.9 times more Vitamin E and 6.4 times more Vitamin K than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Crackers, cream, Gamesa Sabrosas:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Copper, 4.2 times more Potassium and 17.2 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 2.9 times more Calcium, 10.5 times more Iron, 4.5 times more Manganese, 1.4 times more Phosphorus, 95.7 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Crackers, cream, Gamesa Sabrosas contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, cream, Gamesa Sabrosas contains 5.6 times more Energy, 135.8 times more Fat, 134.1 times more Saturated Fat, 3 times more Omega 3, 49 times more Omega 6, 3.3 times more Carbohydrate, 6.6 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6