Comparing Nutrients in 5 ounces Baked Potato Flesh VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Baked Potato Flesh	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	4.55% 132kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.15% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	83.3% 108g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	11.2% 0.15mg	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	3.2% 12.8μg	46.8% 187μg	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	41.7% 0.38mg	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	6.2% 0.5mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	65.6% 1.5mg	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	10% 71mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	79% 1186mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crackers, melba toast, wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Crackers, melba toast, wheat:

• 5 ounces of Baked Potato Flesh have 2.9 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 5 oz of Crackers, melba toast, wheat contain 4 times more Vitamin B1, 14.2 times more Vitamin B2, 3.6 times more Vitamin B3 and 14.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, melba toast, wheat provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Crackers, melba toast, wheat:

• 5 ounces of Baked Potato Flesh have 2.6 times more Potassium and 13.7 times more Water than Crackers, melba toast, wheat.
• While 5 oz of Crackers, melba toast, wheat contain 8.6 times more Calcium, 12.9 times more Iron, 2.2 times more Magnesium, 6.6 times more Manganese, 3.3 times more Phosphorus, 183.3 times more Selenium, 167.4 times more Sodium and 5.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, melba toast, wheat contain similar levels of Copper per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, melba toast, wheat contain 4 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 3.5 times more Carbohydrate, 4.9 times more Fiber and 6.6 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6