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Comparing Nutrients in 7 ounces Crackers, melba toast, wheatVS Baked Potato Flesh

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, wheat
14%
5%
81%
Baked Potato Flesh
8%
1%
91%
7 oz ▼

Macro Nutrients

25.6%742kcal
Energy
6.36%185kcal
742 kcalvs185 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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4.7%4.56g
Fat
0.2%0.2g
4.56 gvs0.2 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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2.1%0.67g
Saturated Fat
0.16%0.052g
0.67 gvs0.052 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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6.2%0.099g
Omega 3
1.24%0.02g
0.099 gvs0.02 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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10%1.7g
Omega 6
0.37%0.064g
1.7 gvs0.064 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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117%152g
Carbohydrate
33%42.8g
152 gvs42.8 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
4.65%3.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.37 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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38.6%14.7g
Fiber
7.83%2.98g
14.7 gvs2.98 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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45.7%25.6g
Protein
6.95%3.9g
25.6 gvs3.9 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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69.8%0.84mg
Vitamin B1
17.4%0.21mg
Thiamine
0.84 mgvs0.21 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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45.6%0.59mg
Vitamin B2
3.2%0.042mg
Riboflavin
0.59 mgvs0.042 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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63%10mg
Vitamin B3
17.3%2.77mg
Niacin, nicotinic acid, niacinamide
10 mgvs2.77 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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20.5%1.03mg
Vitamin B5
22%1.1mg
Pantothenic acid
1.03 mgvs1.1 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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15.7%0.2mg
Vitamin B6
46%0.6mg
Pyridoxine
0.2 mgvs0.6 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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65.5%262μg
Vitamin B9
4.47%18μg
Folates and Folic Acid
262 μgvs18 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
28.2%25.4mg
Ascorbic acid
0 mgvs25.4 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
NA mgvs0.079 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.5%0.6μg
Phytomenadione or phylloquinone
NA μgvs0.6 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

8.53%85.3mg
Calcium
0.99%9.92mg
85.3 mgvs9.92 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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58.4%0.53mg
Copper
47.4%0.43mg
0.53 mgvs0.43 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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112%8.93mg
Iron
8.7%0.69mg
8.93 mgvs0.69 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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26.5%111mg
Magnesium
12%49.6mg
111 mgvs49.6 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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92%2.1mg
Manganese
14%0.32mg
2.1 mgvs0.32 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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46.8%327mg
Phosphorus
14%99mg
327 mgvs99 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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8.64%294mg
Potassium
23%776mg
294 mgvs776 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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198%109μg
Selenium
1.1%0.6μg
109 μgvs0.6 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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111%1661mg
Sodium
0.66%9.92mg
1661 mgvs9.92 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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27%2.98mg
Zinc
5.23%0.58mg
2.98 mgvs0.58 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.29%11g
Water
4.05%150g
11 gvs150 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Crackers, melba toast, wheat VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, wheat versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, melba toast, wheat vs Baked Potato Flesh:

Comparing minerals per 7 ounces for Crackers, melba toast, wheat vs Baked Potato Flesh:

Comparison of macro-nutrients per 7 ounces:




Compare more foods per 7 oz: