Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup) VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Crackers, saltines (includes oyster, soda, soup): 120g
• Boiled Potato Flesh, Cooked In Skin: 575g

Crackers, saltines (includes oyster, soda, soup) have 4.8 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, saltines (includes oyster, soda, soup) or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	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	10.7% 10.3g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	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	68% 88.6g	89% 116g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	0.31% 0.23g	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	% 0.14g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	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	20.2% 11.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	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	40% 160μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	9.17% 1.38mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	83.3% 6.66mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.55% 27.5mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	17.4% 122mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	75% 1126mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.83mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	12% 442g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 1.4 times more Vitamin B1, 5.1 times more Vitamin B2, 2.8 times more Vitamin B9 and 2.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 4.7 times more Vitamin B5, 16.7 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin B6 and Vitamin C
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup) vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 3.7 times more Iron, 7.1 times more Selenium and 49 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 6.5 times more Copper, 4.6 times more Magnesium, 2.1 times more Phosphorus, 12 times more Potassium, 2.1 times more Zinc and 73.2 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Potato Flesh, Cooked In Skin contain similar levels of Manganese per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup) have 18 times more Fat, 11.5 times more Omega 3 and 27.8 times more Omega 6 than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Carbohydrate and 3.1 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6