Comparing Nutrients in 300 calories Crackers, rye, wafers, plain VS Baked White Potatoes

Weight per 300 calories

• Crackers, rye, wafers, plain: 89.8g
• Baked White Potatoes: 326g

Crackers, rye, wafers, plain have 3.6 times more energy per 100g than Baked White Potatoes. It has 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, rye, wafers, plain or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crackers, rye, wafers, plain	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	53% 68.7g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	6.9% 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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	54% 20.6g	18% 6.85g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	53% 0.69mg	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	10% 40.4μg	31% 124μg	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	0.1% 0.09mg	45.7% 41mg	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	4.8% 0.72mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.1μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	46% 0.41mg	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	66.7% 5.34mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	210% 4.8mg	26.8% 0.62mg	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	43% 300mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, rye, wafers, plain vs Baked White Potatoes:

• Crackers, rye, wafers, plain have 2.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6, 3.1 times more Vitamin B9, 457.4 times more Vitamin C and 1.7 times more Vitamin K than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, rye, wafers, plain vs Baked White Potatoes:

• Crackers, rye, wafers, plain have 2.6 times more Iron, 1.2 times more Magnesium, 7.8 times more Manganese, 1.2 times more Phosphorus, 13.1 times more Selenium, 21.9 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4 times more Potassium and 54.8 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, rye, wafers, plain have 3 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.5 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Crackers, rye, wafers, plain as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.