Comparing Nutrients in 300 calories Baked Red Potatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Weight per 300 calories

• Baked Red Potatoes: 345g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan: 65.4g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.34% 1.7g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	0.75% 0.54g	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	2.1% 1.5g	0% 0g	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	% 1.9g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 0g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	6% 2.3g	38g per day for Men 19-50 years
Protein	14% 7.93g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	45.8% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	4.02% 0.052mg	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	23.3% 93μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	NA	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	10% 0.091mg	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	30% 2.4mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	3.73% 15.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	16% 0.37mg	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	35.5% 248mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	3.23% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	7.84% 0.86mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.059% 2.18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B3, 3.1 times more Vitamin B5 and 14 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 2.2 times more Vitamin B1 and 1.8 times more Vitamin B2 than Baked Whole Red Potatoes.

Comparing minerals per 300 calories for Baked Red Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Baked Whole Red Potatoes have 6.6 times more Copper, 6.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 17.1 times more Potassium, 1.6 times more Zinc and 121.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 2.1 times more Calcium and 18.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.6 times more Carbohydrate, 9.1 times more Sugars and 2.7 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 21.8 times more Fat, 12.4 times more Saturated Fat, 4.8 times more Omega 3 and 11.7 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Energy and Protein per 300 kcal.
• Both Baked Whole Red Potatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.