Comparing Nutrients in 1 pound Baked White Potatoes VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Baked White Potatoes	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	14.4% 417kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	50% 48.6g	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	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	172% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	238% 310g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	80% 30.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Crackers, saltines, whole wheat (includes multi-grain)	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	18% 0.22mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	59.3% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	74.3% 0.97mg	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	43% 172μg	93% 372μg	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	1.2% 0.18mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	134% 1.2mg	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	36.3% 2.9mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	295% 6.78mg	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	48.6% 340mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Crackers, saltines, whole wheat (includes multi-grain):

• Baked Whole White Potatoes have more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 9.7 times more Vitamin B1, 5.2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B9, 29.8 times more Vitamin E and 6.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Crackers, saltines, whole wheat (includes multi-grain):

• Baked Whole White Potatoes have more Calcium, 2.5 times more Potassium and 7.7 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 2.1 times more Copper, 8 times more Iron, 2.6 times more Magnesium, 7.9 times more Manganese, 2.6 times more Phosphorus, 51.6 times more Selenium, 173.4 times more Sodium and 4.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 4.3 times more Energy, 71.4 times more Fat, 52.6 times more Omega 3, 131.4 times more Omega 6, 3.2 times more Carbohydrate, 3.2 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.