Comparing Nutrients in 5 ounces Baked Red Potatoes VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Baked Red Potatoes	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	4.25% 123kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	58.7% 9.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	74.5% 97g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	20.4% 14.8g	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	0.86% 0.62g	0.35% 0.26g	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	% 0.78g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 13.7g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	19.6% 0.26mg	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	9.57% 38.3μg	20.6% 82.2μg	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	0.76% 0.11mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	31% 0.28mg	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	12.4% 0.99mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	56.5% 1.3mg	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	14.6% 102mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.1% 3.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Crackers, standard snack-type, with whole wheat:

• Baked Whole Red Potatoes have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 4.4 times more Vitamin B1, 4.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B9, 36.3 times more Vitamin E and 5.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B6 per 5 oz.
• Both Baked Whole Red Potatoes as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Crackers, standard snack-type, with whole wheat:

• Baked Whole Red Potatoes have 2.6 times more Potassium and 28.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 18.6 times more Calcium, 5.2 times more Iron, 1.7 times more Magnesium, 5.3 times more Manganese, 4.9 times more Phosphorus, 62.3 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crackers, standard snack-type, with whole wheat have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, standard snack-type, with whole wheat contain 5.3 times more Energy, 118.9 times more Fat, 108.6 times more Saturated Fat, 59.5 times more Omega 3, 143.6 times more Omega 6, 3.5 times more Carbohydrate, 7.3 times more Sugars, 2.7 times more Fiber and 3.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.