Comparing Nutrients in 300 calories Crackers, melba toast, wheat VS Baked Potato Flesh

Weight per 300 calories

• Crackers, melba toast, wheat: 80.2g
• Baked Potato Flesh: 323g

Crackers, melba toast, wheat have 4 times more energy per 100g than Baked Potato Flesh. It has high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 300 calories - Crackers, melba toast, wheat or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Crackers, melba toast, wheat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.05% 0.69g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.6% 5.94g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.36% 0.083mg	74.7% 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	26.5% 106μg	7.26% 29μg	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	0% 0mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.45% 34.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	77% 0.69mg	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	45% 3.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	22.6% 0.52mg	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	19% 132mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	80.2% 44μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	44.8% 671mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	6.58% 243g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Wheat VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, melba toast, wheat or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Crackers, melba toast, wheat vs Baked Potato Flesh:

• 300 calories of Crackers, melba toast, wheat have 3.5 times more Vitamin B2 and 3.6 times more Vitamin B9 than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 4.3 times more Vitamin B5, 11.8 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Crackers, melba toast, wheat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Crackers, melba toast, wheat vs Baked Potato Flesh:

• 300 calories of Crackers, melba toast, wheat have 3.2 times more Iron, 1.6 times more Manganese, 45.6 times more Selenium, 41.6 times more Sodium and 1.3 times more Zinc than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 3.3 times more Copper, 1.8 times more Magnesium, 10.6 times more Potassium and 55.1 times more Water than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Baked Potato Flesh contain similar levels of Phosphorus per 300 calories.
• 300 calories of Crackers, melba toast, wheat lack sufficient amounts of Potassium
• 300 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Crackers, melba toast, wheat as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, melba toast, wheat have 1.2 times more Fiber and 1.6 times more Protein than Baked Potato Flesh.
• Both Crackers, melba toast, wheat and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Crackers, melba toast, wheat as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.