Comparing Nutrients in 5 ounces Baked Red Potatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Baked Red Potatoes	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	0.22% 0.21g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	21.4% 27.8g	70.5% 92g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 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	5.82% 3.26g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	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% 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	22% 0.2mg	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% 6.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.13% 4.72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 11.7 times more Vitamin B1, 9.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.7 times more Vitamin B5 than Baked Whole Red Potatoes.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Baked Whole Red Potatoes have 1.3 times more Copper, 3.2 times more Potassium and 23 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 11.2 times more Calcium, 6.4 times more Iron, 3.2 times more Manganese, 2.8 times more Phosphorus, 98.9 times more Sodium and 3.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 1.7 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 5.3 times more Energy, 115.3 times more Fat, 65.4 times more Saturated Fat, 25.1 times more Omega 3, 61.9 times more Omega 6, 3.3 times more Carbohydrate, 1.9 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.