Comparing Nutrients in 5 ounces Baked White Potatoes VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Baked White Potatoes	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	4.5% 130kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	58.7% 76.3g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Crackers, wheat, sandwich, with peanut butter filling	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15% 0.19mg	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	25% 99μg	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, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	1.4% 14mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.66% 0.078mg	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	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	43.2% 0.99mg	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	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Crackers, wheat, sandwich, with peanut butter filling:

• Baked Whole White Potatoes have 1.5 times more Vitamin B6 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 8.1 times more Vitamin B1, 6.8 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Crackers, wheat, sandwich, with peanut butter filling:

• Baked Whole White Potatoes have 2.3 times more Copper, 1.8 times more Potassium and 22.2 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 17 times more Calcium, 4.2 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 4.6 times more Phosphorus, 43.6 times more Selenium, 115.3 times more Sodium and 2.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, sandwich, with peanut butter filling contain 5.4 times more Energy, 178 times more Fat, 115.1 times more Saturated Fat, 27.4 times more Omega 3, 172.2 times more Omega 6, 2.6 times more Carbohydrate, 2.1 times more Fiber and 6.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.