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Comparing Nutrients in 14 ounces Crackers, flavored, fish-shapedVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped
9%
34%
57%
Baked Red Potatoes
10%
2%
88%
14 oz ▼

Macro Nutrients

63.4%1838kcal
Energy
12%345kcal
1838 kcalvs345 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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72.5%70.3g
Fat
0.61%0.6g
70.3 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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25.5%8.17g
Saturated Fat
0.5%0.16g
8.17 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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104%1.67g
Omega 3
3.72%0.06g
1.67 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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81.2%14g
Omega 6
1.14%0.19g
14 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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200%261g
Carbohydrate
60%77.8g
261 gvs77.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.46%4.7g
Sugars
7.83%5.68g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.7 gvs5.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.49%0.36g
Fructose
2.4%1.75g
≤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 gvs1.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.2g
Glucose
%2.2g
1.2 gvs2.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%1.8g
0 gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32.4%12.3g
Fiber
19%7.14g
12.3 gvs7.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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72%40.3g
Protein
16.3%9.13g
40.3 gvs9.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
NA μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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269%3.23mg
Vitamin B1
24%0.29mg
Thiamine
3.23 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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157%2.04mg
Vitamin B2
15.3%0.2mg
Riboflavin
2.04 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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159%25.4mg
Vitamin B3
39.6%6.33mg
Niacin, nicotinic acid, niacinamide
25.4 mgvs6.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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52.5%2.63mg
Vitamin B5
27%1.35mg
Pantothenic acid
2.63 mgvs1.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B6
64.7%0.84mg
Pyridoxine
0.34 mgvs0.84 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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152%607μg
Vitamin B9
26.8%107μg
Folates and Folic Acid
607 μgvs107 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
55.6%50mg
Ascorbic acid
NA mgvs50 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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97%14.6mg
Vitamin E
2.1%0.32mg
Tocopherols and Tocotrienols
14.6 mgvs0.32 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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92%110μg
Vitamin K
9.26%11μg
Phytomenadione or phylloquinone
110 μgvs11 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

33%329mg
Calcium
3.57%35.7mg
329 mgvs35.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59%0.53mg
Copper
76.7%0.69mg
0.53 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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227%18mg
Iron
34.7%2.78mg
18 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg
Magnesium
26.5%111mg
99 mgvs111 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.24mg
Manganese
30%0.69mg
2.24 mgvs0.69 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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95%663mg
Phosphorus
41%286mg
663 mgvs286 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%889mg
Potassium
63.6%2163mg
889 mgvs2163 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg
Selenium
NA
16 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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257%3850mg
Sodium
3.18%47.6mg
3850 mgvs47.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39.3%4.33mg
Zinc
14.4%1.6mg
4.33 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.37%13.6g
Water
8.22%304g
13.6 gvs304 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Crackers, flavored, fish-shaped vs Baked Red Potatoes:
Comparing minerals per 14 ounces for Crackers, flavored, fish-shaped vs Baked Red Potatoes:
Comparison of macro-nutrients per 14 ounces:



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