Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	4.25% 123kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	70.5% 92g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	1.62% 1.18g	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	0.57% 0.41g	0% 0g	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	% 0.48g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	8.72% 0.11mg	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	3.54% 14μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.5% 18.4mg	NA	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	34.5% 0.79mg	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	8.9% 62.4mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.13% 4.72g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 3.7 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 7.9 times more Vitamin B1, 23.2 times more Vitamin B2 and 4.1 times more Vitamin B3 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 1.4 times more Copper, 2.3 times more Potassium and 23.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 20.2 times more Calcium, 14.4 times more Iron, 4.1 times more Manganese, 4.6 times more Phosphorus, 296.8 times more Sodium and 4.4 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Magnesium per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 5.3 times more Energy, 172.9 times more Fat, 100.5 times more Saturated Fat, 37.6 times more Omega 3, 94.8 times more Omega 6, 3.2 times more Carbohydrate, 1.9 times more Fiber and 6 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6