Comparing Nutrients in 500 calories Crackers, flavored, fish-shaped VS Baked Red Potatoes

Weight per 500 calories

• Crackers, flavored, fish-shaped: 108g
• Baked Red Potatoes: 575g

Crackers, flavored, fish-shaped have 5.3 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 500 calories - Crackers, flavored, fish-shaped or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	28.4% 0.45g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	86.6% 113g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	11.3% 8.2g	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	0.13% 0.097g	3.5% 2.53g	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	% 0.32g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	94% 1.2mg	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	41.3% 165μg	38.8% 155μg	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	80.5% 72.4mg	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	26.5% 3.97mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	111% 1mg	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	62% 4.95mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	43.2% 0.99mg	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	25.8% 180mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1048mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs Baked Red Potatoes:

• Crackers, flavored, fish-shaped have 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 8.6 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 13.3 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Baked Red Potatoes:

• Crackers, flavored, fish-shaped have 1.7 times more Calcium, 1.2 times more Iron and 15.2 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.9 times more Copper, 6 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 12.9 times more Potassium, 2 times more Zinc and 119.3 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 500 calories:

• Crackers, flavored, fish-shaped have 22.2 times more Fat, 9.7 times more Saturated Fat, 5.3 times more Omega 3 and 13.3 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate, 6.4 times more Sugars and 3.1 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Baked Whole Red Potatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Crackers, flavored, fish-shaped as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.