Comparing Nutrients in 100 grams Baked Red Potatoes VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Baked Red Potatoes	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3% 87kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	1.63% 1.18g	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	0.12% 0.09g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Crackers, flavored, fish-shaped	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	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	6.54% 0.085mg	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	38.3% 153μg	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% 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	24.5% 3.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	0.9% 9mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	15% 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	8.75% 0.7mg	57.3% 4.6mg	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	24.6% 0.57mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.092% 3.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Crackers, flavored, fish-shaped:

• Baked Whole Red Potatoes have 2.5 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 11.3 times more Vitamin B1, 10.3 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 5.7 times more Vitamin B9, 46 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole Red Potatoes.

Comparing minerals per 100 grams for Baked Red Potatoes vs Crackers, flavored, fish-shaped:

• Baked Whole Red Potatoes have 1.3 times more Copper, 2.4 times more Potassium and 22.4 times more Water than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 9.2 times more Calcium, 6.5 times more Iron, 3.3 times more Manganese, 2.3 times more Phosphorus, 80.8 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crackers, flavored, fish-shaped have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 1.2 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 5.3 times more Energy, 118.1 times more Fat, 51.5 times more Saturated Fat, 28.1 times more Omega 3, 71 times more Omega 6, 3.4 times more Carbohydrate, 1.7 times more Fiber and 4.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.