Comparing Nutrients in 1 pound Crackers, flavored, fish-shaped VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Energy	72.4% 2100kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	68.4% 89g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	8.95% 6.5g	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	0.56% 0.41g	2.75% 2g	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	% 1.36g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.04g	g per day for Men 19-50 years
Fiber	37% 14g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	82.3% 46g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	74% 0.96mg	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	173% 694μg	30.6% 122μg	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	63.5% 57mg	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	111% 16.7mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	37.6% 376mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	87.7% 0.79mg	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	260% 20.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	34% 0.78mg	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	108% 757mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	293% 4400mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, flavored, fish-shaped vs Baked Red Potatoes:

• Crackers, flavored, fish-shaped have 11.3 times more Vitamin B1, 10.3 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 5.7 times more Vitamin B9, 46 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B6 than Crackers, flavored, fish-shaped.

Comparing minerals per 1 pound for Crackers, flavored, fish-shaped vs Baked Red Potatoes:

• Crackers, flavored, fish-shaped have 9.2 times more Calcium, 6.5 times more Iron, 3.3 times more Manganese, 2.3 times more Phosphorus, 80.8 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 2.4 times more Potassium and 22.4 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Baked Whole Red Potatoes have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, flavored, fish-shaped have 5.3 times more Energy, 118.1 times more Fat, 51.5 times more Saturated Fat, 28.1 times more Omega 3, 71 times more Omega 6, 3.4 times more Carbohydrate, 1.7 times more Fiber and 4.4 times more Protein than Baked Whole Red Potatoes.
• Both Crackers, flavored, fish-shaped and Baked Whole Red Potatoes have similar amounts of Sugars per 1 lb.
• Both Crackers, flavored, fish-shaped as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.