Comparing Nutrients in 1 kilogram Baked White Potatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Baked White Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	31.7% 920kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	506% 658g	130g per day for Men 19-50 years
Sugars	21% 15.3g	14.2% 10.3g	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	4.97% 3.6g	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	% 6.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	63% 24g	38g per day for Men 19-50 years
Protein	37.5% 21g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	46% 0.6mg	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	95% 380μg	383% 1530μg	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	2.67% 0.4mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	10% 100mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	141% 1.27mg	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	80% 6.4mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	229% 5.27mg	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	107% 750mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.94% 34.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Baked Whole White Potatoes have 3.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 17.4 times more Vitamin B1, 11.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5, 4 times more Vitamin B9, 92 times more Vitamin E and 10.3 times more Vitamin K than Baked Whole White Potatoes.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Baked Whole White Potatoes have 3.2 times more Potassium and 21.7 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 7.4 times more Calcium, 7.4 times more Iron, 2.8 times more Manganese, 2.1 times more Phosphorus, 8 times more Selenium, 135.3 times more Sodium and 2.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.5 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 5.1 times more Energy, 122.8 times more Fat, 35.8 times more Saturated Fat, 29.3 times more Omega 3, 79.2 times more Omega 6, 3.1 times more Carbohydrate and 4.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.