Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Crackers, wheat, reduced fat	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	21.7% 629kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	22% 28.5g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	1.78% 1.3g	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	1.72% 1.25g	0.57% 0.41g	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	% 2.2g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 13g	% 0.27g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	32.6% 0.42mg	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	45% 180μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20.5% 18.4mg	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	11% 1.67mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	11.3% 113mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	89% 7.1mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	8.5% 0.2mg	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	52.2% 366mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, reduced fat versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, wheat, reduced fat vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Crackers, wheat, reduced fat have 5.9 times more Vitamin B1, 13.5 times more Vitamin B2, 3.6 times more Vitamin B3, 12.7 times more Vitamin B9, more Vitamin B12, 118 times more Vitamin E and 11.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2 times more Vitamin B6 and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, wheat, reduced fat as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Crackers, wheat, reduced fat have 16 times more Calcium, 16.2 times more Iron, 2.1 times more Magnesium, 15.4 times more Manganese, 5.9 times more Phosphorus, 34.7 times more Selenium, 194 times more Sodium and 5.8 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.8 times more Potassium and 28.2 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, reduced fat have 5.1 times more Energy, 133.7 times more Fat, 81.2 times more Saturated Fat, 86.7 times more Omega 3, 193.1 times more Omega 6, 3.6 times more Carbohydrate, 16.5 times more Sugars, 1.9 times more Fiber and 5 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6