Comparing Nutrients in 100 calories Crackers, melba toast, wheatVS Baked Red Potatoes

Weight per 100 calories

Crackers, melba toast, wheat

26.7g

Baked Red Potatoes

115g

Crackers, melba toast, wheat have 4.3 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Crackers, melba toast, wheat or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, wheat

14%

81%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Crackers, melba toast, wheatvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

0.18%0.17g

0.61 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.09g

Saturated Fat

0.14%0.046g

0.09 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.84%0.013g

Omega 3

1.08%0.017g

0.013 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.35%0.23g

Omega 6

0.33%0.056g

0.23 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.7%20.4g

Carbohydrate

17.3%22.5g

20.4 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.52g

NA gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.2%1.98g

Fiber

5.44%2.07g

1.98 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.16%3.45g

Protein

4.72%2.64g

3.45 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, melba toast, wheatvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.4%0.11mg

Vitamin B1

6.9%0.083mg

Thiamine

0.11 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.15%0.08mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.08 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.5%1.36mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.36 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.76%0.14mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.14 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.1%0.028mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.028 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.82%35.3μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

35.3 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

16%14.5mg

Ascorbic acid

0 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

NA mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

NA μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, melba toast, wheatvs Baked Red Potatoes

1.15%11.5mg

Calcium

1.03%10.3mg

11.5 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.87%0.071mg

Copper

22.2%0.2mg

0.071 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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15%1.2mg

Iron

10%0.8mg

1.2 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.57%15mg

Magnesium

7.66%32mg

15 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.4%0.28mg

Manganese

8.65%0.2mg

0.28 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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6.3%44mg

Phosphorus

12%82.8mg

44 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.16%39.6mg

Potassium

18.4%626mg

39.6 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26.7%14.7μg

Selenium

14.7 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%224mg

Sodium

0.92%13.8mg

224 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.65%0.4mg

Zinc

4.18%0.46mg

0.4 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.04%1.47g

Water

2.4%88g

1.47 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, melba toast, wheat vs Baked Red Potatoes:

Crackers, melba toast, wheat have 1.4 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 8.8 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 100 kcal.
Both Crackers, melba toast, wheat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Crackers, melba toast, wheat vs Baked Red Potatoes:

Crackers, melba toast, wheat have 1.5 times more Iron, 1.4 times more Manganese and 16.2 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.8 times more Copper, 2.1 times more Magnesium, 1.9 times more Phosphorus, 15.8 times more Potassium and 59.9 times more Water than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Baked Whole Red Potatoes have similar amounts of Calcium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, melba toast, wheat have 4.1 times more Omega 6 and 1.3 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Omega 3 than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Crackers, melba toast, wheat as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, melba toast, wheatVS Crackers, rye, wafers, plainBaked Red PotatoesVS Crackers, rye, wafers, plainCrackers, melba toast, wheatVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Crackers, melba toast, wheatVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, melba toast, wheat or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: