Comparing Nutrients in 7 ounces Baked Red Potatoes VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	5.95% 173kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	8.9% 2.84g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	45.3% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	100% 131g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	2.8% 2.04g	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	1.2% 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	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	77.4% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	9.16% 0.12mg	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	76% 304μg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	1.8% 18mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	45.5% 1.05mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	125% 1879mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Baked Whole Red Potatoes have 3.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 11.6 times more Vitamin B1, 10.1 times more Vitamin B2, 4.2 times more Vitamin B3, 2 times more Vitamin B5, 5.7 times more Vitamin B9, 46 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole Red Potatoes.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Baked Whole Red Potatoes have 1.4 times more Copper, 1.2 times more Magnesium, 3.2 times more Potassium and 22.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 8.2 times more Calcium, 6.8 times more Iron, 3 times more Manganese, 2.2 times more Phosphorus, 78.9 times more Sodium and 2.4 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.4 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 5.4 times more Energy, 122.8 times more Fat, 35.8 times more Saturated Fat, 29.3 times more Omega 3, 79.2 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 4.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.