Comparing Nutrients in 500 calories Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Baked Red Potatoes

Weight per 500 calories

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free: 110g
• Baked Red Potatoes: 575g

Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 5.2 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 - Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	63.5% 1g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.52g	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	56.7% 73.7g	86.6% 113g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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% 0g	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	% 0g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 2.6g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	21.4% 12g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	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	NA	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.2% 0.41mg	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	9.6% 38.4μg	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	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	27% 270mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	36.7% 2.94mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	55.5% 388mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	NA	55μg per day for Men 19-50 years
Sodium	27% 406mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6 and 4 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 500 calories for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Baked Red Potatoes:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 5.2 times more Calcium, 2.7 times more Manganese and 5.9 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Copper, 1.4 times more Iron, 8.4 times more Potassium and 122.1 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 20.2 times more Fat, 9.9 times more Saturated Fat, 11.8 times more Omega 3 and 19.6 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate, 9.4 times more Sugars and 1.3 times more Fiber than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Baked Whole Red Potatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.