Comparing Nutrients in 1 kilogram Baked White Potatoes VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Rice crackers	10%	11%	79%

Macro Nutrients

	Baked White Potatoes	Rice crackers	Recommended Dietary Allowance
Energy	31.7% 920kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	636% 826g	130g per day for Men 19-50 years
Sugars	21% 15.3g	0% 0g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	0% 0g	38g per day for Men 19-50 years
Protein	37.5% 21g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Rice crackers	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	346% 55.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	324% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	426% 5.54mg	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	55% 220μg	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	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	84% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Rice crackers	Recommended Dietary Allowance
Calcium	10% 100mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	334% 3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	1770% 40.7mg	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	517% 3620mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	464% 255μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	200% 22mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.03% 1.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Rice crackers:

• Baked Whole White Potatoes have 1.7 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Rice crackers.
• While Rice crackers contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 31.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Rice crackers:

• Baked Whole White Potatoes have more Calcium, more Iron, 2.2 times more Potassium and 685.7 times more Water than Rice crackers.
• While Rice crackers contain 2.4 times more Copper, 5.8 times more Magnesium, 21.5 times more Manganese, 4.8 times more Phosphorus, 51 times more Selenium, 33.3 times more Sodium and 6.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have more Sugars and more Fiber than Rice crackers.
• While Rice crackers contain 4.5 times more Energy, 33.3 times more Fat, 3.9 times more Omega 3, 32.3 times more Omega 6, 3.9 times more Carbohydrate and 4.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Rice crackers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.