Comparing Nutrients in 100 grams Crackers, whole grain, sandwich-type, with peanut butter filling VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Red Potatoes	Recommended Dietary Allowance
Energy	16% 465kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	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	42% 54.6g	15% 19.6g	130g per day for Men 19-50 years
Sugars	13% 9.4g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	25.2% 14g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Red 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	28% 0.33mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16.3% 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	18.5% 74μg	6.75% 27μg	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	17.5% 2.63mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	19.3% 0.17mg	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	38.4% 3.07mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	NA	7.52% 0.17mg	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	36.6% 256mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.32g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, whole grain, sandwich-type, with peanut butter filling vs Baked Red Potatoes:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 4.6 times more Vitamin B1, 4.6 times more Vitamin B2, 3.9 times more Vitamin B3, 2.7 times more Vitamin B9, 32.9 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 100 g.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, whole grain, sandwich-type, with peanut butter filling vs Baked Red Potatoes:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 3.7 times more Calcium, 1.8 times more Copper, 4.4 times more Iron, 3.8 times more Magnesium, 3.6 times more Phosphorus, 52.9 times more Sodium and 5.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Potassium and 10.5 times more Water than Crackers, whole grain, sandwich-type, with peanut butter filling.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 5.3 times more Energy, 141.2 times more Fat, 113.1 times more Saturated Fat, 31.9 times more Omega 3, 81.9 times more Omega 6, 2.8 times more Carbohydrate, 6.6 times more Sugars, 5.2 times more Fiber and 6.1 times more Protein than Baked Whole Red Potatoes.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.