Comparing Nutrients in 100 grams Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15.4% 446kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	0% 0g	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	% 0g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.45g	g per day for Men 19-50 years
Fiber	42.6% 16g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	21.5% 12g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	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	NA	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	NA	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	22.3% 223mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	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	39.6% 3.17mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	60.3% 422mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Baked Red Potatoes:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 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 100 grams for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Baked Red Potatoes:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 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.
• While Baked Whole Red Potatoes contain 17.9 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Baked Whole Red Potatoes have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 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.
• While Baked Whole Red Potatoes contain 1.4 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.