Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Baked White Potatoes

Weight per 300 calories

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

65.8g

Baked White Potatoes

326g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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10.5%10g

Fat

0.5%0.49g

10 gvs0.49 g

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

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11.7%3.76g

Saturated Fat

0.41%0.13g

3.76 gvs0.13 g

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

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1.4%0.022g

Omega 3

3.06%0.049g

0.022 gvs0.049 g

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

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5.14%0.87g

Omega 6

0.94%0.16g

0.87 gvs0.16 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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39%50.6g

Carbohydrate

53%68.7g

50.6 gvs68.7 g

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

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3.54%2.57g

Sugars

6.9%5g

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

2.57 gvs5 g

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

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0.27%0.2g

Fructose

1.6%1.17g

≤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]

0.2 gvs1.17 g

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

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%0.26g

Glucose

%2.05g

0.26 gvs2.05 g

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

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%2.1g

Sucrose

%1.3g

2.1 gvs1.3 g

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

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5.2%1.97g

Fiber

18%6.85g

1.97 gvs6.85 g

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

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2.94%1.64g

Protein

12.2%6.85g

1.64 gvs6.85 g

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

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Vitamins

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourvs Baked White Potatoes

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

NA μgvs3.26 μg

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

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3.3%0.039mg

Vitamin B1

13%0.16mg

Thiamine

0.039 mgvs0.16 mg

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

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5.06%0.066mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.066 mgvs0.14 mg

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

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2.6%0.41mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.41 mgvs5 mg

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

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Vitamin B5

25%1.25mg

Pantothenic acid

NA mgvs1.25 mg

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

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3.54%0.046mg

Vitamin B6

53%0.69mg

Pyridoxine

0.046 mgvs0.69 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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1.15%4.6μg

Vitamin B9

31%124μg

Folates and Folic Acid

4.6 μgvs124 μg

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

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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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Vitamin C

45.7%41mg

Ascorbic acid

NA mgvs41 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

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourvs Baked White Potatoes

1.84%18.4mg

Calcium

3.26%32.6mg

18.4 mgvs32.6 mg

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

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6.36%0.057mg

Copper

46%0.41mg

0.057 mgvs0.41 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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4.6%0.37mg

Iron

26%2.1mg

0.37 mgvs2.1 mg

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

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2.35%9.87mg

Magnesium

21%88mg

9.87 mgvs88 mg

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

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8.55%0.2mg

Manganese

26.8%0.62mg

0.2 mgvs0.62 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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5.36%37.5mg

Phosphorus

35%245mg

37.5 mgvs245 mg

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

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1.66%56.6mg

Potassium

52%1774mg

56.6 mgvs1774 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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39%586mg

Sodium

1.52%23mg

586 mgvs23 mg

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

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2.63%0.29mg

Zinc

10.4%1.14mg

0.29 mgvs1.14 mg

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

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0.044%1.63g

Water

6.65%246g

1.63 gvs246 g

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

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Lets compare vitamin content per 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Baked White Potatoes:

Baked Whole White Potatoes contain 4 times more Vitamin B1, 2.1 times more Vitamin B2, 12 times more Vitamin B3, 14.9 times more Vitamin B6 and 26.9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 300 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Baked White Potatoes:

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 25.7 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Calcium, 7.2 times more Copper, 5.7 times more Iron, 8.9 times more Magnesium, 3.1 times more Manganese, 6.5 times more Phosphorus, 31.4 times more Potassium, 3.9 times more Zinc and 150.8 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 300 calories:

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 20.7 times more Fat, 28.8 times more Saturated Fat and 5.5 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Sugars, 3.5 times more Fiber and 4.2 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrainBaked White PotatoesVS Crackers, gluten-free, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: