Comparing Nutrients in 100 grams Baked Red Potatoes VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Baked Red Potatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	3% 87kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	13% 9.37g	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	0.61% 0.44g	1.3% 0.95g	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	% 0.55g	% 0.92g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 6.2g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	5% 0.065mg	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	6.75% 27μg	37.3% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	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% 0.08mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	12.3% 0.11mg	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	8.75% 0.7mg	92% 7.38mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	34% 0.78mg	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	10.3% 72mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.12% 4.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Crackers, cream, Gamesa Sabrosas:

• Baked Whole Red Potatoes have 3.3 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 4.1 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 5.5 times more Vitamin B9, more Vitamin B12, 19.9 times more Vitamin E and 6.4 times more Vitamin K than Baked Whole Red Potatoes.

Comparing minerals per 100 grams for Baked Red Potatoes vs Crackers, cream, Gamesa Sabrosas:

• Baked Whole Red Potatoes have 1.6 times more Copper, 4.2 times more Potassium and 17.2 times more Water than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 2.9 times more Calcium, 10.5 times more Iron, 4.5 times more Manganese, 1.4 times more Phosphorus, 95.7 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crackers, cream, Gamesa Sabrosas have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, cream, Gamesa Sabrosas contain 5.6 times more Energy, 135.8 times more Fat, 134.1 times more Saturated Fat, 3 times more Omega 3, 49 times more Omega 6, 3.3 times more Carbohydrate, 6.6 times more Sugars, 2.2 times more Fructose, 1.3 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crackers, cream, Gamesa Sabrosas have insufficient amounts of Glucose and Sucrose in 100 g.