Comparing Nutrients in 100 grams Crackers, matzo, plain VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Crackers, matzo, plain	Baked White Potatoes	Recommended Dietary Allowance
Energy	13.6% 395kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	2.1% 1.53g	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	NA	0.5% 0.36g	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	18% 10g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.86% 0.44mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	16.2% 0.21mg	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	4.25% 17μg	9.5% 38μg	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	0% 0mg	14% 12.6mg	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	0.4% 0.06mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	14% 0.13mg	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	39.5% 3.16mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	8.2% 0.19mg	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	12.7% 89mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, matzo, plain vs Baked White Potatoes:

• Crackers, matzo, plain have 8.1 times more Vitamin B1, 6.8 times more Vitamin B2 and 2.5 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 9 times more Vitamin K than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 100 g.
• Both Crackers, matzo, plain as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Crackers, matzo, plain vs Baked White Potatoes:

• Crackers, matzo, plain have 1.3 times more Calcium, 4.9 times more Iron, 3.4 times more Manganese, 73.8 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Copper, 4.9 times more Potassium and 17.5 times more Water than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Baked Whole White Potatoes have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, matzo, plain have 4.3 times more Energy, 9.3 times more Fat, 2.1 times more Omega 3, 11.6 times more Omega 6, 4 times more Carbohydrate, 1.4 times more Fiber and 4.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Sugars than Crackers, matzo, plain.
• Both Crackers, matzo, plain as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.