Comparing Nutrients in 5 ounces Nabisco, Nabisco Ritz Crackers VS 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	24% 697kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	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	69.2% 90g	23% 30g	130g per day for Men 19-50 years
Sugars	16% 11.5g	3% 2.17g	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	1.15% 0.84g	0.7% 0.51g	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	% 0.91g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 8.97g	% 0.57g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Baked White 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	52.2% 0.63mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.2% 6.9mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	25.5% 102μg	13.5% 54μg	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	33% 4.95mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	22% 218mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	20% 0.18mg	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	79.2% 6.34mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	11.6% 0.27mg	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	55.3% 387mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.42g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Nabisco, Nabisco Ritz Crackers vs Baked White Potatoes:

• Nabisco, Nabisco Ritz Crackers have 9.2 times more Vitamin B1, 6.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B9, 87.3 times more Vitamin E and 18.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Nabisco, Nabisco Ritz Crackers vs Baked White Potatoes:

• Nabisco, Nabisco Ritz Crackers have 15.4 times more Calcium, 7 times more Iron, 2.9 times more Manganese, 3.6 times more Phosphorus, 9.2 times more Selenium, 126 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Magnesium, 4.6 times more Potassium and 24.2 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Baked Whole White Potatoes have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Nabisco, Nabisco Ritz Crackers have 5.3 times more Energy, 154.7 times more Fat, 136.3 times more Saturated Fat, 82.1 times more Omega 3, 196.9 times more Omega 6, 3 times more Carbohydrate, 5.3 times more Sugars and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Nabisco, Nabisco Ritz Crackers and Baked Whole White Potatoes have similar amounts of Fiber per 5 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.