Comparing Nutrients in 500 calories Crackers, whole-wheat, reduced fat VS Baked White Potatoes

Weight per 500 calories

• Crackers, whole-wheat, reduced fat: 120g
• Baked White Potatoes: 544g

Crackers, whole-wheat, reduced fat have 4.5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Crackers, whole-wheat, reduced fat or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.12g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	88% 115g	130g per day for Men 19-50 years
Sugars	2.02% 1.47g	11.5% 8.3g	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% 0g	2.7% 1.96g	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	% 0.38g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.17g	g per day for Men 19-50 years
Fiber	34.5% 13g	30% 11.4g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.03% 0.026mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	88.2% 1.15mg	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	9% 36μg	51.6% 207μg	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% 0mg	76% 68.5mg	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	8.65% 1.3mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	59.7% 0.54mg	76.7% 0.69mg	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	53.5% 4.28mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	44.7% 1.03mg	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	62.5% 438mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, whole-wheat, reduced fat vs Baked White Potatoes:

• Crackers, whole-wheat, reduced fat have 6 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.8 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin K per 500 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, whole-wheat, reduced fat vs Baked White Potatoes:

• Crackers, whole-wheat, reduced fat have 1.2 times more Iron, 2.7 times more Manganese, 6.2 times more Selenium, 23.5 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Copper, 6.6 times more Potassium and 131.7 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Baked Whole White Potatoes have similar amounts of Calcium, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat, reduced fat have 11.2 times more Fat, 5.9 times more Omega 3 and 14.3 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 5.7 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Baked Whole White Potatoes have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.