Comparing Nutrients in 1 kilogram Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked White Potatoes	Recommended Dietary Allowance
Energy	162% 4710kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	195% 189g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	520% 676g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	136% 76.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	162% 2.1mg	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	NA	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked White Potatoes	Recommended Dietary Allowance
Calcium	57% 570mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	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	243% 19.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1026% 23.6mg	82% 1.9mg	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	384% 2690mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	75% 2550mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	487% 7300mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.84% 31g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Baked White Potatoes:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 2.1 times more Vitamin B5 than Baked Whole White Potatoes.

Comparing minerals per 1 kilogram for Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Baked White Potatoes:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 5.7 times more Calcium, 2.2 times more Copper, 3 times more Iron, 3.5 times more Magnesium, 12.5 times more Manganese, 3.6 times more Phosphorus, 104.3 times more Sodium and 4.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Potassium and 24.4 times more Water than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.

Comparison of macro-nutrients per 1 kilogram:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 5.1 times more Energy, 126.2 times more Fat, 3.2 times more Carbohydrate and 3.6 times more Protein than Baked Whole White Potatoes.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 kg.