Comparing Nutrients in 5 ounces Baked White Potatoes VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Baked White Potatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	4.5% 130kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	84.3% 110g	130g per day for Men 19-50 years
Sugars	3% 2.17g	NA	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	30% 11.3g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Crackers, melba toast, rye (includes pumpernickel)	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	5.67% 0.068mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	9.38% 0.12mg	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	13.5% 54μg	30% 120μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	63% 0.57mg	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	11.3% 0.91mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	45.5% 1.05mg	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	15% 106mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Crackers, melba toast, rye (includes pumpernickel):

• Baked Whole White Potatoes have 2.5 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 9.9 times more Vitamin B1, 6.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Crackers, melba toast, rye (includes pumpernickel):

• Baked Whole White Potatoes have 2.8 times more Potassium and 15.4 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 7.8 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 77.4 times more Selenium, 128.4 times more Sodium and 3.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Crackers, melba toast, rye (includes pumpernickel) contain 4.2 times more Energy, 22.7 times more Fat, 11.3 times more Saturated Fat, 7.1 times more Omega 3, 25.3 times more Omega 6, 3.7 times more Carbohydrate, 3.8 times more Fiber and 5.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.