Comparing Nutrients in 5 ounces Baked Red Potatoes VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Baked Red Potatoes	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	4.25% 123kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	69.2% 90g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	16% 11.5g	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	0.86% 0.62g	1.15% 0.84g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 8.97g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	43.2% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.54% 0.085mg	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	25.5% 102μg	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% 18mg	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	0.76% 0.11mg	33% 4.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	19.5% 0.18mg	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	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	33.3% 0.77mg	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	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.12% 4.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Nabisco, Nabisco Ritz Crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Nabisco, Nabisco Ritz Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Nabisco, Nabisco Ritz Crackers:

• 5 ounces of Baked Red Potatoes have 3.5 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• While 5 oz of Nabisco, Nabisco Ritz Crackers contain 6.1 times more Vitamin B1, 5.3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.7 times more Vitamin B9, 43.6 times more Vitamin E and 17.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Nabisco, Nabisco Ritz Crackers provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Baked Red Potatoes vs Nabisco, Nabisco Ritz Crackers:

• 5 ounces of Baked Red Potatoes have 1.4 times more Copper, 1.5 times more Magnesium, 4.6 times more Potassium and 24.6 times more Water than Nabisco, Nabisco Ritz Crackers.
• While 5 oz of Nabisco, Nabisco Ritz Crackers contain 17.1 times more Calcium, 6.4 times more Iron, 3.1 times more Manganese, 3.8 times more Phosphorus, 73.5 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Nabisco, Nabisco Ritz Crackers contain 5.7 times more Energy, 154.7 times more Fat, 136.3 times more Saturated Fat, 82.1 times more Omega 3, 196.9 times more Omega 6, 3.2 times more Carbohydrate, 5.7 times more Sugars, 1.3 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6