Comparing Nutrients in 1 pound Baked Potato Flesh VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Baked Potato Flesh	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	14.5% 422kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	309% 52.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	214% 278g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	51% 37g	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	1.8% 1.3g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 31.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	16% 8.9g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	22% 0.29mg	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	10.2% 41μg	104% 417μg	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	64.5% 58mg	0% 0mg	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	1.2% 0.18mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	52.4% 0.47mg	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	20% 1.6mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	97% 2.23mg	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	32.4% 227mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Crackers, standard snack-type, regular:

• 1 pound of Baked Potato Flesh has 1.3 times more Vitamin B5, 4.8 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 4 times more Vitamin B1, 21.7 times more Vitamin B2, 3.1 times more Vitamin B3, 10.2 times more Vitamin B9, 75.8 times more Vitamin E and 231 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Crackers, standard snack-type, regular:

• 1 pound of Baked Potato Flesh has 2.1 times more Copper, 1.4 times more Magnesium, 3.3 times more Potassium and 24 times more Water than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 24 times more Calcium, 11.5 times more Iron, 3 times more Manganese, 5 times more Phosphorus, 22.3 times more Selenium, 145.2 times more Sodium and 1.7 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, standard snack-type, regular contains 5.5 times more Energy, 264.3 times more Fat, 213.9 times more Saturated Fat, 154.6 times more Omega 3, 361.6 times more Omega 6, 2.8 times more Carbohydrate, 4.8 times more Sugars, 1.5 times more Fiber and 3.4 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6