Comparing Nutrients in 14 ounces Baked White PotatoesVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

14 oz ▼

Macro Nutrients

Baked White Potatoesvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

12.6%365kcal

Energy

59.4%1723kcal

365 kcalvs1723 kcal

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

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0.61%0.6g

Fat

48.3%47g

0.6 gvs47 g

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

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0.5%0.16g

Saturated Fat

36.4%11.6g

0.16 gvs11.6 g

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

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3.72%0.06g

Omega 3

21.3%0.34g

0.06 gvs0.34 g

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

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1.14%0.19g

Omega 6

37%6.32g

0.19 gvs6.32 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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64.4%83.7g

Carbohydrate

218%284g

83.7 gvs284 g

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

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8.38%6.07g

Sugars

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

6.07 gvsNA g

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

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1.97%1.43g

Fructose

≤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]

1.43 gvsNA g

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

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%2.5g

Glucose

2.5 gvsNA g

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

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%1.6g

Sucrose

1.6 gvsNA g

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

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22%8.33g

Fiber

31.3%12g

8.33 gvs12 g

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

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15%8.33g

Protein

65.2%36.5g

8.33 gvs36.5 g

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

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Vitamins

Baked White Potatoesvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

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

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16%0.19mg

Vitamin B1

187%2.24mg

Thiamine

0.19 mgvs2.24 mg

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

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13%0.17mg

Vitamin B2

141%1.83mg

Riboflavin

0.17 mgvs1.83 mg

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

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38%6.06mg

Vitamin B3

130%21mg

Niacin, nicotinic acid, niacinamide

6.06 mgvs21 mg

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

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30.4%1.52mg

Vitamin B5

36%1.8mg

Pantothenic acid

1.52 mgvs1.8 mg

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

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64.4%0.84mg

Vitamin B6

11.6%0.15mg

Pyridoxine

0.84 mgvs0.15 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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37.7%151μg

Vitamin B9

123%492μg

Folates and Folic Acid

151 μgvs492 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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55.6%50mg

Vitamin C

0%0mg

Ascorbic acid

50 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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1.06%0.16mg

Vitamin E

Tocopherols and Tocotrienols

0.16 mgvsNA mg

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

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8.93%10.7μg

Vitamin K

Phytomenadione or phylloquinone

10.7 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

3.97%39.7mg

Calcium

47.2%472mg

39.7 mgvs472 mg

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

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56%0.5mg

Copper

87.8%0.79mg

0.5 mgvs0.79 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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31.8%2.54mg

Iron

268%21.4mg

2.54 mgvs21.4 mg

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

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25.5%107mg

Magnesium

25.5%107mg

107 mgvs107 mg

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

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32.6%0.75mg

Manganese

120%2.76mg

0.75 mgvs2.76 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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42.5%298mg

Phosphorus

59.5%417mg

298 mgvs417 mg

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

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63.5%2159mg

Potassium

15%508mg

2159 mgvs508 mg

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

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3.6%2μg

Selenium

2 μgvsNA μg

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

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1.85%27.8mg

Sodium

203%3040mg

27.8 mgvs3040 mg

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

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12.6%1.4mg

Zinc

27.8%3.06mg

1.4 mgvs3.06 mg

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

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8.1%299g

Water

0.44%16.3g

299 gvs16.3 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 Baked White Potatoes vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Baked Whole White Potatoes have 5.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 11.8 times more Vitamin B1, 10.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.3 times more Vitamin B9 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Vitamin B5 per 14 oz.
Both Baked Whole White Potatoes as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Baked Whole White Potatoes have 4.3 times more Potassium and 18.4 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 11.9 times more Calcium, 1.6 times more Copper, 8.4 times more Iron, 3.7 times more Manganese, 1.4 times more Phosphorus, 109.4 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 4.7 times more Energy, 78.7 times more Fat, 73.3 times more Saturated Fat, 5.7 times more Omega 3, 32.5 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Fiber and 4.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Baked White PotatoesVS Baked Red PotatoesCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Baked Red PotatoesBaked White PotatoesVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low salt

Compare Foods

Comparing Nutrients in 14 ounces Baked White PotatoesVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: