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Comparing Nutrients in 300 calories Crackers, flavored, fish-shapedVS Baked Red Potatoes

Weight per 300 calories

Crackers, flavored, fish-shaped
64.8g
Baked Red Potatoes
345g

Crackers, flavored, fish-shaped have 5.3 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped
9%
34%
57%
Baked Red Potatoes
10%
2%
88%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12%11.5g
Fat
0.53%0.52g
11.5 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.17%1.33g
Saturated Fat
0.43%0.14g
1.33 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g
Omega 3
3.23%0.052g
0.27 gvs0.052 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.3%2.25g
Omega 6
0.99%0.17g
2.25 gvs0.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32.7%42.6g
Carbohydrate
52%67.6g
42.6 gvs67.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.05%0.76g
Sugars
6.8%4.93g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.76 gvs4.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.08%0.058g
Fructose
2.1%1.5g
≤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]
0.058 gvs1.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.19g
Glucose
%1.9g
0.19 gvs1.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%1.55g
0 gvs1.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.3%2g
Fiber
16.3%6.2g
2 gvs6.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.8%6.6g
Protein
14%7.93g
6.6 gvs7.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0.38%3.45μg
RAE, retinol activity equivalents
NA μgvs3.45 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44%0.53mg
Vitamin B1
20.7%0.25mg
Thiamine
0.53 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.6%0.33mg
Vitamin B2
13.3%0.17mg
Riboflavin
0.33 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%4.15mg
Vitamin B3
34.4%5.5mg
Niacin, nicotinic acid, niacinamide
4.15 mgvs5.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.58%0.43mg
Vitamin B5
23.5%1.18mg
Pantothenic acid
0.43 mgvs1.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.24%0.055mg
Vitamin B6
56.2%0.73mg
Pyridoxine
0.055 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.8%99μg
Vitamin B9
23.3%93μg
Folates and Folic Acid
99 μgvs93 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
48.3%43.4mg
Ascorbic acid
NA mgvs43.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16%2.4mg
Vitamin E
1.84%0.28mg
Tocopherols and Tocotrienols
2.4 mgvs0.28 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18μg
Vitamin K
8.05%9.66μg
Phytomenadione or phylloquinone
18 μgvs9.66 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.38%53.8mg
Calcium
3.1%31mg
53.8 mgvs31 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
9.65%0.087mg
Copper
66.7%0.6mg
0.087 mgvs0.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37%2.97mg
Iron
30%2.4mg
2.97 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.86%16mg
Magnesium
23%97mg
16 mgvs97 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16%0.37mg
Manganese
26%0.6mg
0.37 mgvs0.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.5%108mg
Phosphorus
35.5%248mg
108 mgvs248 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.27%145mg
Potassium
55.3%1879mg
145 mgvs1879 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.7%2.6μg
Selenium
NA
2.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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42%629mg
Sodium
2.76%41.4mg
629 mgvs41.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.42%0.71mg
Zinc
12.5%1.38mg
0.71 mgvs1.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.06%2.2g
Water
7.15%264g
2.2 gvs264 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Baked Red Potatoes:
Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Baked Red Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: