Comparing Nutrients in 1 pound Baked White Potatoes VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Baked White Potatoes	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	14.4% 417kcal	69% 2005kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	75.4% 73g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	45.7% 14.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	204% 34.7g	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	236% 307g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	80.7% 58.5g	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	116% 44g	38g per day for Men 19-50 years
Protein	17% 9.53g	52.2% 29.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Crackers, toast thins, low sodium	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	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	106% 1.4mg	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	37.4% 150μg	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	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	155% 1.4mg	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	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	NA	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	172% 1207mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	41% 1388mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	53.5% 803mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Crackers, toast thins, low sodium:

• Baked Whole White Potatoes have more Vitamin C than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 7.8 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6, 42.3 times more Vitamin E and 10.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crackers, toast thins, low sodium have similar amounts of Vitamin B9 per 1 lb.
• Both Baked Whole White Potatoes as well as Crackers, toast thins, low sodium 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, toast thins, low sodium:

• Baked Whole White Potatoes have more Calcium, 1.8 times more Potassium and 9.3 times more Water than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.4 times more Copper, 5.4 times more Iron, 3.8 times more Magnesium, 3.5 times more Phosphorus, 92.2 times more Selenium, 25.3 times more Sodium and 5.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Crackers, toast thins, low sodium contain 4.8 times more Energy, 107.5 times more Fat, 80.7 times more Saturated Fat, 64.6 times more Omega 3, 156.1 times more Omega 6, 3.2 times more Carbohydrate, 8.4 times more Sugars, 4.6 times more Fiber and 3.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.