Comparing Nutrients in 100 grams Baked Potato Flesh VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Baked Potato Flesh	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	3.2% 93kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	51.7% 67g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.1% 0.8g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	28.5% 0.37mg	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	2.25% 9μg	8.75% 35μg	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	14.2% 13mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	0.5% 5mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	56.4% 0.51mg	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	4.38% 0.35mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	35.5% 149mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	105% 2.42mg	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	7.14% 50mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	9.97% 339mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 7.1 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2

Comparing minerals per 100 grams for Baked Potato Flesh vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 100 grams of Baked Potato Flesh have 22.9 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 49.2 times more Calcium, 2.4 times more Copper, 7.7 times more Iron, 6 times more Magnesium, 15 times more Manganese, 7.1 times more Phosphorus, 54.3 times more Selenium, 74 times more Sodium and 8.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain similar levels of Potassium per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 2.1 times more Sugars than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 4.9 times more Energy, 159.2 times more Fat, 79.6 times more Saturated Fat, 92.6 times more Omega 3, 157.4 times more Omega 6, 3.1 times more Carbohydrate, 5 times more Fiber and 5.6 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6