Comparing Nutrients in 1 pound Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Baked White Potatoes	Recommended Dietary Allowance
Energy	68% 1969kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	36% 13.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.56mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	73.6% 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	141% 562μg	43% 172μg	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	0% 0mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	54% 540mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	64% 0.58mg	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	306% 24.5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	37.3% 0.86mg	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	68% 476mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	232% 3475mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Baked White Potatoes:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 11.8 times more Vitamin B1, 10.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.3 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Baked White Potatoes:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 11.9 times more Calcium, 1.6 times more Copper, 8.4 times more Iron, 3.7 times more Manganese, 1.4 times more Phosphorus, 109.4 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.3 times more Potassium and 18.4 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Baked Whole White Potatoes have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 4.7 times more Energy, 78.7 times more Fat, 73.3 times more Saturated Fat, 5.7 times more Omega 3, 32.5 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Fiber and 4.4 times more Protein than Baked Whole White Potatoes.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.