Comparing Nutrients in 7 ounces Nabisco, Nabisco Ritz Crackers VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Baked White Potatoes	Recommended Dietary Allowance
Energy	33.7% 976kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	32% 42g	130g per day for Men 19-50 years
Sugars	22.3% 16g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 0.79g	g per day for Men 19-50 years
Fiber	12% 4.56g	11% 4.17g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	30.6% 306mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Ritz Crackers vs Baked White Potatoes:

• Nabisco, Nabisco Ritz Crackers have 9.2 times more Vitamin B1, 6.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B9, 87.3 times more Vitamin E and 18.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Nabisco, Nabisco Ritz Crackers vs Baked White Potatoes:

• Nabisco, Nabisco Ritz Crackers have 15.4 times more Calcium, 7 times more Iron, 2.9 times more Manganese, 3.6 times more Phosphorus, 9.2 times more Selenium, 126 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Magnesium, 4.6 times more Potassium and 24.2 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Baked Whole White Potatoes have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Nabisco, Nabisco Ritz Crackers have 5.3 times more Energy, 154.7 times more Fat, 136.3 times more Saturated Fat, 82.1 times more Omega 3, 196.9 times more Omega 6, 3 times more Carbohydrate, 5.3 times more Sugars and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Nabisco, Nabisco Ritz Crackers and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.