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Comparing Nutrients in 300 calories Crackers, flavored, fish-shapedVSBaked White Potatoes

Weight per 300 calories

Crackers, flavored, fish-shaped
64.8g
Baked White Potatoes
326g

Crackers, flavored, fish-shaped have 5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

ProteinsFatsCarbs

Crackers, flavored, fish-shaped
9%
34%
57%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvsBaked White Potatoes
10.3%
Energy
10.3%
300 kcalvs300 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
12%
Fat
0.5%
11.5 gvs0.49 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
11.8%
Protein
12.2%
6.6 gvs6.85 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
32.7%
Carbohydrate
53%
42.6 gvs68.7 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
1.05%
Sugars
6.9%
0.76 gvs5 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
5.3%
Fiber
18%
2 gvs6.85 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
NA
Cholesterol
0%
NA mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
4.17%
Saturated Fat
0.41%
1.33 gvs0.13 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
17%
Omega 3
3.06%
0.27 gvs0.049 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
13.3%
Omega 6
0.94%
2.25 gvs0.16 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.06%
Water
6.65%
2.2 gvs246 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Crackers, flavored, fish-shapedvsBaked White Potatoes
NA
Vitamin A
0.36%
NA μgvs3.26 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
44%
Thiamine
13%
0.53 mgvs0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
25.6%
Vitamin B2
10.8%
0.33 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
26%
Vitamin B3
31%
4.15 mgvs5 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
4.24%
Vitamin B6
53%
0.055 mgvs0.69 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
NA
Vitamin B12
0%
NA μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
NA
Vitamin C
45.7%
NA mgvs41 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
NA
Vitamin D
0%
NA IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
16%
Vitamin E
0.87%
2.4 mgvs0.13 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
15%
Vitamin K
7.34%
18 μgvs8.8 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
24.8%
Folate
31%
99 μgvs124 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Crackers, flavored, fish-shapedvsBaked White Potatoes
5.38%
Calcium
3.26%
53.8 mgvs32.6 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
9.65%
Copper
46%
0.087 mgvs0.41 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
37%
Iron
26%
2.97 mgvs2.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
3.86%
Magnesium
21%
16 mgvs88 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
16%
Manganese
26.8%
0.37 mgvs0.62 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
15.5%
Phosphorus
35%
108 mgvs245 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
4.27%
Potassium
52%
145 mgvs1774 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
4.7%
Selenium
2.96%
2.6 μgvs1.63 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
42%
Sodium
1.52%
629 mgvs23 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
6.42%
Zinc
10.4%
0.71 mgvs1.14 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Baked White Potatoes:
Crackers, flavored, fish-shaped have 3.4 times more Thiamine, 2.4 times more Vitamin B2, 18.3 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 12.5 times more Vitamin B6 than Crackers, flavored, fish-shaped. Both Crackers, flavored, fish-shaped and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Folate per 300 kcal.

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Baked White Potatoes:
Crackers, flavored, fish-shaped have 1.6 times more Calcium, 1.4 times more Iron, 1.6 times more Selenium and 27.5 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.8 times more Copper, 5.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 12.2 times more Potassium and 1.6 times more Zinc than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 300 calories:
Crackers, flavored, fish-shaped have 23.5 times more Fat, 10.2 times more Saturated Fat, 5.6 times more Omega 3 and 14.1 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.6 times more Carbohydrate, 6.5 times more Sugars, 3.4 times more Fiber and 111 times more Water than Crackers, flavored, fish-shaped. Both Crackers, flavored, fish-shaped and Baked Whole White Potatoes have similar amounts of Energy and Protein per 300 kcal.




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