Comparing Nutrients in 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 110g
• Boiled Potato Flesh, Cooked In Skin: 575g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 5.2 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has very high energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	89% 116g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	7.2% 5.23g	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	0.45% 0.33g	2.3% 1.67g	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	% 0.44g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 3.5g	% 1.1g	g per day for Men 19-50 years
Fiber	8.66% 3.3g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	132% 1.7mg	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	1.9% 7.68μg	14.4% 57.5μg	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	83% 74.7mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	7.68% 0.61mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	34.5% 0.79mg	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	8.93% 62.5mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	NA	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	12% 442g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multigrain And Vegetable, Made With Corn Starch And White Rice Flour VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Potato Flesh, Cooked In Skin:

• 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 9.3 times more Vitamin B1, 12 times more Vitamin B3, 22.4 times more Vitamin B6 and 7.5 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B2 in 500 calories.

Comparing minerals per 500 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 42.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 11.3 times more Copper, 2.9 times more Iron, 7.7 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 23.1 times more Potassium, 3.6 times more Zinc and 162.7 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 29.4 times more Fat and 41.9 times more Saturated Fat than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Carbohydrate, 3.1 times more Fiber and 3.9 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide inadequate amounts of Fiber and Protein
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.