Comparing Nutrients in 1 pound Crackers, saltines (includes oyster, soda, soup) VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Baked Potato Flesh	Recommended Dietary Allowance
Energy	65.4% 1896kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	75% 98g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	10.6% 7.7g	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	1.2% 0.86g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	76.6% 43g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	105% 1.37mg	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	152% 608μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	64.5% 58mg	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	34.8% 5.2mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	8.6% 86mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	108% 0.98mg	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	316% 25.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	31.8% 0.73mg	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	66% 463mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	285% 4268mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines (includes oyster, soda, soup) versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, saltines (includes oyster, soda, soup) vs Baked Potato Flesh:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 6.7 times more Vitamin B1, 23.2 times more Vitamin B2, 4.6 times more Vitamin B3, 14.9 times more Vitamin B9, more Vitamin B12, 28.8 times more Vitamin E and 84.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.5 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Baked Potato Flesh provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, saltines (includes oyster, soda, soup) vs Baked Potato Flesh:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 15.9 times more Iron, 4.3 times more Manganese, 2 times more Phosphorus, 34.3 times more Selenium, 188.2 times more Sodium and 2.4 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.5 times more Copper, 2.6 times more Potassium and 14.9 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Baked Potato Flesh contain similar levels of Magnesium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Crackers, saltines (includes oyster, soda, soup) as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 4.5 times more Energy, 86.4 times more Fat, 63.6 times more Saturated Fat, 55.3 times more Omega 3, 133.5 times more Omega 6, 3.4 times more Carbohydrate, 1.9 times more Fiber and 4.8 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6