Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Energy	22.6% 656kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	2.8% 2.03g	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	0.18% 0.13g	0.86% 0.62g	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	% 0.43g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.64g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	23% 0.3mg	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	54.2% 217μg	9.57% 38.3μg	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	20% 18mg	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	34.8% 5.2mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	27.4% 0.25mg	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	81% 6.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	10.7% 0.25mg	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	34% 237mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1375mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, flavored, fish-shaped vs Baked Red Potatoes:

• Crackers, flavored, fish-shaped have 11.3 times more Vitamin B1, 10.3 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 5.7 times more Vitamin B9, 46 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B6 than Crackers, flavored, fish-shaped.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Baked Red Potatoes:

• Crackers, flavored, fish-shaped have 9.2 times more Calcium, 6.5 times more Iron, 3.3 times more Manganese, 2.3 times more Phosphorus, 80.8 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 2.4 times more Potassium and 22.4 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Baked Whole Red Potatoes have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, flavored, fish-shaped have 5.3 times more Energy, 118.1 times more Fat, 51.5 times more Saturated Fat, 28.1 times more Omega 3, 71 times more Omega 6, 3.4 times more Carbohydrate, 1.7 times more Fiber and 4.4 times more Protein than Baked Whole Red Potatoes.
• Both Crackers, flavored, fish-shaped and Baked Whole Red Potatoes have similar amounts of Sugars per 5 oz.
• Both Crackers, flavored, fish-shaped as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.