Comparing Nutrients in 7 ounces Nabisco, Nabisco Ritz Crackers VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Baked Potato Flesh	Recommended Dietary Allowance
Energy	33.7% 976kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	33% 42.8g	130g per day for Men 19-50 years
Sugars	22.3% 16g	4.65% 3.37g	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	1.6% 1.17g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 12.6g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	46% 0.6mg	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	35.7% 143μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	28.2% 25.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.93mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	30.6% 306mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	47.4% 0.43mg	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	111% 8.87mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	14% 0.32mg	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	77.4% 542mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Nabisco, Nabisco Ritz Crackers 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 Nabisco, Nabisco Ritz Crackers vs Baked Potato Flesh:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 4.2 times more Vitamin B1, 12.6 times more Vitamin B2, 3.5 times more Vitamin B3, 8 times more Vitamin B9, 87.3 times more Vitamin E and 166.7 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Vitamin B5 and 5 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Nabisco, Nabisco Ritz Crackers vs Baked Potato Flesh:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 30.8 times more Calcium, 12.8 times more Iron, 3.4 times more Manganese, 5.5 times more Phosphorus, 15.3 times more Selenium, 176.4 times more Sodium and 2.1 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.7 times more Copper, 1.3 times more Magnesium, 3.3 times more Potassium and 24.2 times more Water than Nabisco, Nabisco Ritz Crackers.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 5.3 times more Energy, 232.1 times more Fat, 209.6 times more Saturated Fat, 123.2 times more Omega 3, 301.6 times more Omega 6, 2.9 times more Carbohydrate, 4.8 times more Sugars, 1.5 times more Fiber and 3.7 times more Protein than Baked Potato Flesh.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6