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

Weight per 300 calories

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

Crackers, melba toast, wheat have 4 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is high in comparison to other foods. Baked Potato Flesh having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 300 calories of Baked Potato Flesh have 3.3 times more Copper, 1.8 times more Magnesium, 1.2 times more Phosphorus, 10.6 times more Potassium and 55.1 times more Water than Crackers, melba toast, wheat.
• While 300 kcal of Crackers, melba toast, wheat contain 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 Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• 300 calories of Crackers, melba toast, wheat lack sufficient amounts of Potassium
• Both Baked Potatoes Flesh no Salt as well as Crackers, melba toast, wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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