Comparing Nutrients in 300 calories Crackers, standard snack-type, regular VS Baked White Potatoes

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Baked White Potatoes: 326g

Crackers, standard snack-type, regular have 5.5 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, standard snack-type, regular or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crackers, standard snack-type, regular	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	27.7% 36g	53% 68.7g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	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	0.24% 0.17g	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	% 0.28g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 1.3g	g per day for Men 19-50 years
Fiber	3.56% 1.35g	18% 6.85g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	20.4% 0.24mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	13.5% 54μg	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% 0mg	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	12% 1.8mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	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	29.6% 2.37mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	21% 146mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, regular vs Baked White Potatoes:

• Crackers, standard snack-type, regular have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 13.7 times more Vitamin E and 4.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B3, 5.1 times more Vitamin B5, 18.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular 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, standard snack-type, regular vs Baked White Potatoes:

• Crackers, standard snack-type, regular have 2.2 times more Calcium, 2.4 times more Selenium and 18.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.8 times more Copper, 8.3 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 25.6 times more Potassium, 4 times more Zinc and 133.2 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Baked Whole White Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular have 31.8 times more Fat, 25.1 times more Saturated Fat, 18.6 times more Omega 3 and 42.6 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Carbohydrate, 5.1 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.