Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Baked Red Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	30% 870kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	495% 643g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	13.8% 10g	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	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	% 5.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 10g	g per day for Men 19-50 years
Fiber	47.4% 18g	426% 162g	38g per day for Men 19-50 years
Protein	41% 23g	215% 121g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	337% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	NA	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	9% 90mg	223% 2230mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	716% 6.44mg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	471% 1980mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	1096% 25mg	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	603% 4220mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	NA	358% 197μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	391% 5870mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.9 times more Vitamin B1, 4.4 times more Vitamin B2 and 3.4 times more Vitamin B3 than Baked Whole Red Potatoes.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Baked Whole Red Potatoes have 17.9 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 24.8 times more Calcium, 3.7 times more Copper, 4.5 times more Iron, 7.1 times more Magnesium, 14.6 times more Manganese, 5.9 times more Phosphorus, 48.9 times more Sodium and 7.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 1.4 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.1 times more Energy, 104.2 times more Fat, 3.3 times more Carbohydrate, 9 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.