Comparing Nutrients in 5 ounces Baked Potato Flesh VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Baked Potato Flesh	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	4.55% 132kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	27.4% 4.65g	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	80.5% 105g	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	78% 29.6g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, rye, wafers, seasoned	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	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	20.7% 0.27mg	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	18.4% 73.7μg	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	0.16% 0.14mg	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, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	78% 0.7mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	35.8% 150mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	146% 3.36mg	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	62% 435mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	83.8% 46μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	84% 1257mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crackers, rye, wafers, seasoned per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Crackers, rye, wafers, seasoned:

• 5 ounces of Baked Potato Flesh have 1.6 times more Vitamin B6 and 128 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 3 times more Vitamin B1, 10.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 5.8 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Crackers, rye, wafers, seasoned:

• 5 ounces of Baked Potato Flesh have 18.9 times more Water than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 8.8 times more Calcium, 2.3 times more Copper, 8.7 times more Iron, 4.2 times more Magnesium, 14.7 times more Manganese, 6.1 times more Phosphorus, 108.3 times more Selenium, 177.4 times more Sodium and 8.8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, rye, wafers, seasoned contain similar levels of Potassium 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, rye, wafers, seasoned contain 4.1 times more Energy, 92 times more Fat, 49.5 times more Saturated Fat, 31.8 times more Omega 3, 102.6 times more Omega 6, 3.4 times more Carbohydrate, 13.9 times more Fiber and 4.6 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6