Comparing Nutrients in 1 pound Baked Potato Flesh VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Baked Potato Flesh	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	14.5% 422kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	224% 292g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.26% 4.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	18% 6.8g	193% 73.5g	38g per day for Men 19-50 years
Protein	16% 8.9g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.5% 58mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	325% 2.92mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	497% 11.4mg	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	273% 1914mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 2 times more Vitamin B1, 10.5 times more Vitamin B2 and 3.9 times more Vitamin B3 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Baked Potato Flesh vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 pound of Baked Potato Flesh has 17.6 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 44.6 times more Calcium, 3 times more Copper, 9.1 times more Iron, 7.9 times more Magnesium, 15.7 times more Manganese, 8.4 times more Phosphorus, 65.7 times more Selenium, 117.4 times more Sodium and 10.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Potassium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.7 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 4.8 times more Energy, 156.3 times more Fat, 3 times more Carbohydrate, 10.8 times more Fiber and 6.2 times more Protein than Baked Potatoes Flesh no Salt.