Comparing Nutrients in 1 pound Crackers, wheat, sandwich, with peanut butter filling VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Baked Potato Flesh	Recommended Dietary Allowance
Energy	77.4% 2245kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	117% 1.86g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	225% 38.3g	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	188% 244g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.5% 20g	18% 6.8g	38g per day for Men 19-50 years
Protein	109% 61.2g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	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	79.4% 318μg	10.2% 41μg	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	64.5% 58mg	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	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	77% 771mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	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	151% 12mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	225% 1574mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	39.6% 1347mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	244% 3660mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, sandwich, with peanut butter filling 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, wheat, sandwich, with peanut butter filling vs Baked Potato Flesh:

• 1 pound of Crackers, wheat, sandwich, with peanut butter filling has 3.7 times more Vitamin B1, 14 times more Vitamin B2, 4.2 times more Vitamin B3 and 7.8 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.2 times more Vitamin B6 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Baked Potato Flesh provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Crackers, wheat, sandwich, with peanut butter filling vs Baked Potato Flesh:

• 1 pound of Crackers, wheat, sandwich, with peanut butter filling has 34 times more Calcium, 7.6 times more Iron, 1.5 times more Magnesium, 4.4 times more Manganese, 6.9 times more Phosphorus, 72.7 times more Selenium, 161.4 times more Sodium and 2.8 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.9 times more Copper, 1.3 times more Potassium and 22.2 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, sandwich, with peanut butter filling has 5.3 times more Energy, 267 times more Fat, 177 times more Saturated Fat, 41.1 times more Omega 3, 263.6 times more Omega 6, 2.5 times more Carbohydrate, 2.9 times more Fiber and 6.9 times more Protein than Baked Potato Flesh.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6