Comparing Nutrients in 1 pound Baked Red Potatoes VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Rice crackers	10%	11%	79%

Macro Nutrients

	Baked Red Potatoes	Rice crackers	Recommended Dietary Allowance
Energy	13.6% 395kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	42.2% 7.18g	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	288% 375g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Rice crackers	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	165% 1.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	193% 2.5mg	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	25% 100μg	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	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Rice crackers	Recommended Dietary Allowance
Calcium	4.1% 41mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	803% 18.5mg	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	235% 1642mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	NA	210% 116μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.013% 0.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Rice crackers per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Rice crackers:

• 1 pound of Baked Red Potatoes has 1.2 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Rice crackers.
• While 1 lb of Rice crackers contains 6.1 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 4.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.8 times more Vitamin E than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Rice crackers have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Rice crackers:

• 1 pound of Baked Red Potatoes has more Iron, 2.2 times more Potassium and 697 times more Water than Rice crackers.
• While 1 lb of Rice crackers contains 1.7 times more Copper, 5.6 times more Magnesium, 23.5 times more Manganese, 5 times more Phosphorus, 19.4 times more Sodium and 5.5 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Rice crackers lack sufficient amounts of Iron
• Both Baked Whole Red Potatoes as well as Rice crackers lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has more Fiber than Rice crackers.
• While 1 lb of Rice crackers contains 4.8 times more Energy, 33.3 times more Fat, 3.9 times more Omega 3, 32.3 times more Omega 6, 4.2 times more Carbohydrate and 4.3 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Rice crackers provide inadequate amounts of Fiber