Comparing Nutrients in 100 grams Baked White Potatoes VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Baked White Potatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	3.17% 92kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	26.8% 4.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	45% 58.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	14.5% 10.5g	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	0.5% 0.36g	0.7% 0.51g	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	% 0.63g	% 2.76g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 6.57g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	11.4% 0.15mg	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	9.5% 38μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	0% 0mg	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	0.27% 0.04mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	1% 10mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	36% 0.32mg	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% 0.64mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	10.7% 75mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	19.6% 11μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.079% 2.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Baked Whole White Potatoes have 1.4 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 10.2 times more Vitamin B1, 6.3 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B9, 51.5 times more Vitamin E and 3.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B5 per 100 g.
• Both Baked Whole White Potatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Baked Whole White Potatoes have 2.5 times more Potassium and 25.7 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 8.1 times more Calcium, 2.6 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 3.7 times more Phosphorus, 21.6 times more Selenium, 114.4 times more Sodium and 3.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Crackers, standard snack-type, sandwich, with peanut butter filling contain 5.4 times more Energy, 163.6 times more Fat, 120.1 times more Saturated Fat, 92.9 times more Omega 6, 2.8 times more Carbohydrate, 6.9 times more Sugars and 5.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Fiber per 100 g.
• Both Baked Whole White Potatoes as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.