Comparing Nutrients in 1 pound Baked Red Potatoes VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Baked Red Potatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	13.6% 395kcal	77.3% 2241kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	204% 265g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	65.7% 47.6g	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	2.75% 2g	3.2% 2.3g	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	% 2.5g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 30g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	185% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	173% 27.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	51.6% 0.67mg	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	30.6% 122μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	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	2.4% 0.36mg	62.3% 9.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	4.1% 41mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	163% 1.47mg	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	39.7% 3.18mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	155% 3.56mg	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	46.7% 327mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	NA	89% 49μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	242% 3633mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 6.8 times more Vitamin B1, 5.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B9, 25.8 times more Vitamin E and 3.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Baked Whole Red Potatoes have 2.5 times more Potassium and 26.2 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 9 times more Calcium, 1.9 times more Copper, 4 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 66.8 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Crackers, standard snack-type, sandwich, with peanut butter filling contain 5.7 times more Energy, 163.6 times more Fat, 120.1 times more Saturated Fat, 92.9 times more Omega 6, 3 times more Carbohydrate, 7.3 times more Sugars, 1.3 times more Fiber and 5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.