Comparing Nutrients in 300 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Baked Red Potatoes

Weight per 300 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 67.3g
• Baked Red Potatoes: 345g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.1 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 - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.2g	52% 67.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	6.8% 4.93g	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% 0g	2.1% 1.5g	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	% 0g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 1.55g	g per day for Men 19-50 years
Fiber	28.7% 11g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56.2% 0.73mg	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	NA	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	66.7% 0.6mg	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	26.7% 2.13mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	26% 0.6mg	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	40.6% 284mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	NA	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Baked Red Potatoes:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4.8 times more Calcium, 1.4 times more Magnesium, 2.8 times more Manganese, 9.5 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Copper, 5.9 times more Potassium and 91.6 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Baked Whole Red Potatoes have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 20.3 times more Fat and 1.8 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate and 7.3 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Baked Whole Red Potatoes have similar amounts of Energy and Protein per 300 kcal.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.