Comparing Nutrients in 7 ounces Baked Red Potatoes VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Baked Red Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	5.95% 173kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	98% 128g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	2.74% 2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	84.6% 32g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	1.8% 18mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	142% 1.28mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	217% 5mg	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	120% 837mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	NA	71% 39μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	77.7% 1165mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	53.2% 5.85mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.9 times more Vitamin B1, 4.4 times more Vitamin B2 and 3.4 times more Vitamin B3 than Baked Whole Red Potatoes.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Baked Whole Red Potatoes have 17.9 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 24.8 times more Calcium, 3.7 times more Copper, 4.5 times more Iron, 7.1 times more Magnesium, 14.6 times more Manganese, 5.9 times more Phosphorus, 48.9 times more Sodium and 7.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.4 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.1 times more Energy, 104.2 times more Fat, 3.3 times more Carbohydrate, 9 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.