Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	13.6% 395kcal	73% 2118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	86% 83.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	230% 299g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	6.44% 4.67g	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	1.8% 1.3g	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	% 1.54g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	15% 8.5g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	21% 0.27mg	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	11.3% 45.4μg	173% 694μg	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	65.5% 59mg	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	0.3% 0.045mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	104% 2.4mg	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	28.5% 200mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	286% 4296mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.43% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 7.9 times more Vitamin B1, 25.4 times more Vitamin B2, 4.6 times more Vitamin B3, 1.3 times more Vitamin B5, 15.3 times more Vitamin B9, 368 times more Vitamin E and 12.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.5 times more Copper, 2.2 times more Potassium and 22.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 14.8 times more Calcium, 15.3 times more Iron, 3.8 times more Manganese, 3.5 times more Phosphorus, 13.3 times more Selenium, 236.8 times more Sodium and 3.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Magnesium per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 5.4 times more Energy, 184.2 times more Fat, 55.1 times more Saturated Fat, 43.9 times more Omega 3, 121.3 times more Omega 6, 3.3 times more Carbohydrate, 1.3 times more Fiber and 5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6