Comparing Nutrients in 7 ounces Baked Red Potatoes VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Baked Red Potatoes	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	93% 121g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	4.9% 3.55g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.1% 0.11mg	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	13.4% 53.6μg	44.7% 179μg	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	27.8% 25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	47% 0.42mg	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	17.4% 1.4mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	48% 1.1mg	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	20.4% 143mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Crackers, standard snack-type, regular, low salt:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 5.7 times more Vitamin B1, 6.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B9, 25.4 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Crackers, standard snack-type, regular, low salt:

• Baked Whole Red Potatoes have 1.5 times more Potassium and 21.9 times more Water than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 13.3 times more Calcium, 5.1 times more Iron, 3.2 times more Manganese, 3.2 times more Phosphorus, 18 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crackers, standard snack-type, regular, low salt have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, regular, low salt contain 5.8 times more Energy, 168.7 times more Fat, 94.4 times more Saturated Fat, 43.7 times more Omega 3, 180.9 times more Omega 6, 3.1 times more Carbohydrate, 1.3 times more Sugars and 3.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crackers, standard snack-type, regular, low salt have similar amounts of Fiber per 7 oz.
• Both Baked Whole Red Potatoes as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.