Comparing Nutrients in 500 calories Nabisco, Nabisco Ritz Crackers VS Baked White Potatoes

Weight per 500 calories

• Nabisco, Nabisco Ritz Crackers: 102g
• Baked White Potatoes: 544g

Nabisco, Nabisco Ritz Crackers have 5.3 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 - Nabisco, Nabisco Ritz Crackers or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	78.3% 1.25g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	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	49.6% 64.5g	88% 115g	130g per day for Men 19-50 years
Sugars	11.4% 8.27g	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	0.83% 0.6g	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	% 0.65g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 6.43g	% 2.17g	g per day for Men 19-50 years
Fiber	6.15% 2.34g	30% 11.4g	38g per day for Men 19-50 years
Protein	13% 7.35g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	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	37.4% 0.45mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.52% 0.38mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	18.3% 73μg	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	23.6% 3.55mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.3% 51μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15.7% 157mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	56.8% 4.54mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	4.6% 19.3mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	39.6% 277mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	59.8% 896mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.086% 3.17g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Nabisco, Nabisco Ritz Crackers vs Baked White Potatoes:

• Nabisco, Nabisco Ritz Crackers have 1.7 times more Vitamin B1, 16.3 times more Vitamin E and 3.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 5.5 times more Vitamin B5, 18.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Nabisco, Nabisco Ritz Crackers vs Baked White Potatoes:

• Nabisco, Nabisco Ritz Crackers have 2.9 times more Calcium, 1.3 times more Iron, 1.7 times more Selenium and 23.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.5 times more Copper, 7.6 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 24.4 times more Potassium, 3.1 times more Zinc and 129.3 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 500 calories:

• Nabisco, Nabisco Ritz Crackers have 28.9 times more Fat, 25.5 times more Saturated Fat, 15.4 times more Omega 3 and 36.8 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate, 4.9 times more Fiber and 1.6 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 500 kcal.
• Both Nabisco, Nabisco Ritz Crackers as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.