Comparing Nutrients in 500 calories Crackers, rye, wafers, plain VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Crackers, rye, wafers, plain: 150g
• Boiled Potato Flesh, Cooked In Skin: 575g

Crackers, rye, wafers, plain have 3.8 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has 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, rye, wafers, plain or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Crackers, rye, wafers, plain	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	1.4% 1.35g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	89% 116g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	NA	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	NA	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	90% 34.3g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.37mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.2% 0.41mg	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	17% 67.4μg	14.4% 57.5μg	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	0.17% 0.15mg	83% 74.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	6% 60mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	111% 8.9mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	349% 8.03mg	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	71.4% 500mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	21.8% 741mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	64.8% 35.6μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	55.6% 834mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	12% 442g	3700g per day for Men 19-50 years

Crackers, Rye, Wafers, Plain VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, rye, wafers, plain or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Crackers, rye, wafers, plain vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Crackers, rye, wafers, plain have 3.8 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.5 times more Vitamin B3, 3.5 times more Vitamin B5, 4.2 times more Vitamin B6, 499.1 times more Vitamin C and 1.5 times more Vitamin K than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C and Vitamin K
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Crackers, rye, wafers, plain as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Crackers, rye, wafers, plain vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Crackers, rye, wafers, plain have 5 times more Iron, 1.4 times more Magnesium, 10.1 times more Manganese, 2 times more Phosphorus, 20.7 times more Selenium, 36.3 times more Sodium and 2.4 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.6 times more Copper, 2.9 times more Potassium and 59.1 times more Water than Crackers, rye, wafers, plain.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Crackers, rye, wafers, plain 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, rye, wafers, plain have 3.3 times more Fiber and 1.3 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Crackers, rye, wafers, plain and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Crackers, rye, wafers, plain as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.