Comparing Nutrients in 500 calories Baked Potato Flesh VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 500 calories

• Baked Potato Flesh: 538g
• Crackers, gluten-free, multi-seeded and multigrain: 110g

Crackers, gluten-free, multi-seeded and multigrain have 4.9 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is very high in comparison to other foods. Baked Potato Flesh having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Baked Potato Flesh	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	32.7% 5.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	56.3% 73g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	1.3% 0.95g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	21.2% 8.06g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	19% 10.5g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	31.4% 0.41mg	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	12% 48.4μg	9.66% 38.6μg	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	76.5% 69mg	0% 0mg	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	1.43% 0.22mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	2.7% 27mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	67.3% 0.61mg	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	23.5% 1.9mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	118% 2.7mg	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	38.4% 269mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	11% 405g	0.11% 3.96g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Crackers, gluten-free, multi-seeded and multigrain:

• 500 calories of Baked Potato Flesh have 2.5 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5, 4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 1.7 times more Vitamin B2, 7.7 times more Vitamin E and 9.4 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 500 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Crackers, gluten-free, multi-seeded and multigrain:

• 500 calories of Baked Potato Flesh have 1.9 times more Copper, 5 times more Potassium and 102.3 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 9.8 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus, 11.9 times more Selenium, 18 times more Sodium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 1.6 times more Carbohydrate and 9.6 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 32.5 times more Fat, 19 times more Omega 3, 32.3 times more Omega 6 and 1.4 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6