Comparing Nutrients in 1 pound Baked White Potatoes VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Baked White Potatoes	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	14.4% 417kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	309% 52.5g	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	214% 278g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	51% 37g	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	1.8% 1.3g	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	% 2.86g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 31.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Crackers, standard snack-type, regular	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	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	22% 0.29mg	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	104% 417μg	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	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	52.4% 0.47mg	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	36.3% 2.9mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	97% 2.23mg	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	161% 1125mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.38% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Crackers, standard snack-type, regular:

• Baked Whole White Potatoes have 3.3 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 8.7 times more Vitamin B1, 10.6 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B9, 75.8 times more Vitamin E and 25.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crackers, standard snack-type, regular have similar amounts of Vitamin B5 per 1 lb.
• Both Baked Whole White Potatoes as well as Crackers, standard snack-type, regular 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, standard snack-type, regular:

• Baked Whole White Potatoes have 1.2 times more Copper, 1.5 times more Magnesium, 4.6 times more Potassium and 24 times more Water than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 12 times more Calcium, 6.3 times more Iron, 2.6 times more Manganese, 3.3 times more Phosphorus, 13.4 times more Selenium, 103.7 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Crackers, standard snack-type, regular contain 5.5 times more Energy, 176.2 times more Fat, 139.1 times more Saturated Fat, 103.1 times more Omega 3, 236.1 times more Omega 6, 2.9 times more Carbohydrate, 5.3 times more Sugars and 3.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crackers, standard snack-type, regular have similar amounts of Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.