Comparing Nutrients in 1 pound Baked Potato Flesh VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Baked Potato Flesh	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	14.5% 422kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	62.5% 60.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	30% 9.58g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	246% 3.93g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	250% 324g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	94% 68g	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	5.5% 4g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	18% 6.8g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	16% 8.9g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, wheat, reduced fat	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	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	52.3% 0.68mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	112% 1mg	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	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	419% 9.65mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	85.8% 47μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	235% 3520mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	71.8% 7.9mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crackers, wheat, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Crackers, wheat, reduced fat:

• 1 pound of Baked Potato Flesh has 2 times more Vitamin B6 and more Vitamin C than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 6 times more Vitamin B1, 12.9 times more Vitamin B2, 3.7 times more Vitamin B3, 14.1 times more Vitamin B9, more Vitamin B12, 29.5 times more Vitamin E and 82.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, wheat, reduced fat provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Crackers, wheat, reduced fat:

• 1 pound of Baked Potato Flesh has 1.9 times more Potassium and 27.6 times more Water than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 16 times more Calcium, 14.3 times more Iron, 1.9 times more Magnesium, 13.2 times more Manganese, 5.2 times more Phosphorus, 34.7 times more Selenium, 155.2 times more Sodium and 6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, wheat, reduced fat contain similar levels of Copper per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, wheat, reduced fat contains 4.8 times more Energy, 133.7 times more Fat, 81.2 times more Saturated Fat, 86.7 times more Omega 3, 193.1 times more Omega 6, 3.3 times more Carbohydrate, 8.8 times more Sugars, 2.3 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6