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Comparing Nutrients in 7 ounces Crackers, saltines, fat-free, low-sodiumVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

27%780kcal
Energy
6.3%183kcal
780 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.27%3.18g
Fat
0.31%0.3g
3.18 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g
Saturated Fat
0.25%0.079g
0.48 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.7%0.075g
Omega 3
1.86%0.03g
0.075 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.55%1.3g
Omega 6
0.57%0.097g
1.3 gvs0.097 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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126%163g
Carbohydrate
32%42g
163 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.75g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.99%0.71g
≤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 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.36g
Fiber
11%4.17g
5.36 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.2%21g
Protein
7.44%4.17g
21 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
0 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.7%1.03mg
Vitamin B1
7.94%0.095mg
Thiamine
1.03 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B2
6.56%0.085mg
Riboflavin
1.17 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71%11.3mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
11.3 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.5%0.77mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
0.77 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.17 mgvs0.42 mg
Recommended Dietary Allowance 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 is 30μg per day for Men 19-50 years .

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61.5%246μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
246 μgvs75.4 μg
Recommended Dietary Allowance 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 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
27.8%25mg
Ascorbic acid
0 mgvs25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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1.6%0.24mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
0.24 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.1%9.72μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
9.72 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.37%43.7mg
Calcium
2%20mg
43.7 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
28%0.25mg
0.29 mgvs0.25 mg
Recommended Dietary Allowance 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 is 4000μg per day for Men 19-50 years .

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192%15.3mg
Iron
16%1.27mg
15.3 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg
Magnesium
12.8%53.6mg
51.6 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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55%1.26mg
Manganese
16.3%0.38mg
1.26 mgvs0.38 mg
Recommended Dietary Allowance 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 is 45μg per day for Men 19-50 years .

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32%224mg
Phosphorus
21.3%149mg
224 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.7%228mg
Potassium
31.8%1080mg
228 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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77.2%42.5μg
Selenium
1.8%0.99μg
42.5 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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112%1685mg
Sodium
0.93%14mg
1685 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.87mg
Zinc
6.3%0.69mg
1.87 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.75g
Water
4.05%150g
6.75 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Crackers, saltines, fat-free, low-sodium vs Baked White Potatoes:
Comparing minerals per 7 ounces for Crackers, saltines, fat-free, low-sodium vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: