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

Weight per 500 calories

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free: 110g
• Baked White Potatoes: 544g

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

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	63.5% 1g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.52g	1.57% 0.27g	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	88% 115g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	% 0g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 2.17g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	30% 11.4g	38g per day for Men 19-50 years
Protein	21.4% 12g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.2% 0.41mg	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	9.6% 38.4μg	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked White Potatoes	Recommended Dietary Allowance
Calcium	27% 270mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	36.7% 2.94mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	55.5% 388mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	27% 406mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	11% 410g	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 White Potatoes:

• Baked Whole White Potatoes contain 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.4 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 White Potatoes:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 5 times more Calcium, 2.6 times more Manganese, 6.6 times more Selenium, 10.7 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8 times more Potassium and 113.6 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Baked Whole White Potatoes have similar amounts of Copper, Iron, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 21.4 times more Fat, 10.4 times more Saturated Fat, 12.5 times more Omega 3 and 20.7 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Carbohydrate, 9.5 times more Sugars and 1.4 times more Fiber than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Baked Whole White 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 White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.