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

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	6.3% 183kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	97% 126g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	22.3% 16g	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	0.99% 0.71g	1.6% 1.17g	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	% 1.25g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 12.6g	g per day for Men 19-50 years
Fiber	11% 4.17g	12% 4.56g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 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	19% 75.4μg	35.7% 143μg	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	0.53% 0.079mg	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	2% 20mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	27.3% 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	16% 1.27mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	46.6% 1.07mg	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	21.3% 149mg	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.17% 6.2g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.5 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 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.
• Both Baked Whole White Potatoes and Nabisco, Nabisco Ritz Crackers have similar amounts of Vitamin B5 per 7 oz.

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

• Baked Whole White Potatoes have 1.4 times more Magnesium, 4.6 times more Potassium and 24.2 times more Water than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 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.
• Both Baked Whole White Potatoes and Nabisco, Nabisco Ritz Crackers have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Nabisco, Nabisco Ritz Crackers contain 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 Baked Whole White Potatoes and Nabisco, Nabisco Ritz Crackers have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Nabisco, Nabisco Ritz Crackers have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.