Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Baked White PotatoesVS Crackers, standard snack-type, with whole wheat

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Crackers, standard snack-type, with whole wheat
6%
35%
59%
100 g ▼

Macro Nutrients

3.17%92kcal
Energy
16%463kcal
92 kcalvs463 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.15%0.15g
Fat
18.4%18g
0.15 gvs18 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.13%0.04g
Saturated Fat
13.6%4.35g
0.04 gvs4.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
0.94%0.015g
Omega 3
55.8%0.89g
0.015 gvs0.89 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.29%0.049g
Omega 6
41.4%7.04g
0.049 gvs7.04 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
16.2%21g
Carbohydrate
52.6%68.4g
21 gvs68.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.1%1.53g
Sugars
14.4%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.53 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
0.5%0.36g
Fructose
0.25%0.18g
≤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]
0.36 gvs0.18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%0.63g
Glucose
%0.24g
0.63 gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.4g
Sucrose
%9.7g
0.4 gvs9.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
5.53%2.1g
Fiber
13%4.9g
2.1 gvs4.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.75%2.1g
Protein
13%7.3g
2.1 gvs7.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
4%0.048mg
Vitamin B1
26.7%0.32mg
Thiamine
0.048 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
3.3%0.043mg
Vitamin B2
18.7%0.24mg
Riboflavin
0.043 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
9.55%1.53mg
Vitamin B3
28%4.45mg
Niacin, nicotinic acid, niacinamide
1.53 mgvs4.45 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.66%0.38mg
Vitamin B5
9.5%0.48mg
Pantothenic acid
0.38 mgvs0.48 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
16.2%0.21mg
Vitamin B6
14%0.18mg
Pyridoxine
0.21 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
9.5%38μg
Vitamin B9
14.5%58μg
Folates and Folic Acid
38 μgvs58 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
14%12.6mg
Vitamin C
0%0mg
Ascorbic acid
12.6 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.27%0.04mg
Vitamin E
19.3%2.9mg
Tocopherols and Tocotrienols
0.04 mgvs2.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
2.25%2.7μg
Vitamin K
12%14μg
Phytomenadione or phylloquinone
2.7 μgvs14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

1%10mg
Calcium
16.7%167mg
10 mgvs167 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
14%0.13mg
Copper
22%0.2mg
0.13 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
8%0.64mg
Iron
45.6%3.65mg
0.64 mgvs3.65 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
6.43%27mg
Magnesium
11%47mg
27 mgvs47 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
8.2%0.19mg
Manganese
40%0.92mg
0.19 mgvs0.92 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
10.7%75mg
Phosphorus
51%356mg
75 mgvs356 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
16%544mg
Potassium
6.15%209mg
544 mgvs209 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.91%0.5μg
Selenium
16%8.7μg
0.5 μgvs8.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.47%7mg
Sodium
50%748mg
7 mgvs748 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.2%0.35mg
Zinc
10%1.1mg
0.35 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.04%75.4g
Water
0.074%2.73g
75.4 gvs2.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 grams of Baked White Potatoes vs Crackers, standard snack-type, with whole wheat:
Comparing minerals per 100 grams for Baked White Potatoes vs Crackers, standard snack-type, with whole wheat:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: