Comparing Nutrients in 5 ounces Baked Potato Flesh VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Baked Potato Flesh	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	4.55% 132kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	22% 3.76g	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	70.8% 92g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	25.5% 18.5g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crackers, wheat, low salt	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	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	15% 0.19mg	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	17.7% 71μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	50% 0.45mg	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	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	110% 2.52mg	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crackers, wheat, low salt per 5 oz

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

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

• 5 ounces of Baked Potato Flesh have 2.2 times more Vitamin B6 and more Vitamin C than Crackers, wheat, low salt.
• While 5 oz of Crackers, wheat, low salt contain 4.8 times more Vitamin B1, 15.6 times more Vitamin B2, 3.6 times more Vitamin B3, 5.6 times more Vitamin B9, 12.5 times more Vitamin E and 32 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crackers, wheat, low salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Crackers, wheat, low salt have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crackers, wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Crackers, wheat, low salt:

• 5 ounces of Baked Potato Flesh have 1.9 times more Potassium and 24.3 times more Water than Crackers, wheat, low salt.
• While 5 oz of Crackers, wheat, low salt contain 9.8 times more Calcium, 1.5 times more Copper, 12.6 times more Iron, 2.5 times more Magnesium, 11.1 times more Manganese, 4.4 times more Phosphorus, 112.3 times more Selenium, 38 times more Sodium and 5.5 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, low salt contain 5.1 times more Energy, 206 times more Fat, 199.2 times more Saturated Fat, 14 times more Omega 3, 82.9 times more Omega 6, 3 times more Carbohydrate, 7.7 times more Sugars, 3 times more Fiber and 4.4 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6