Comparing Nutrients in 300 calories Crackers, melba toast, wheatVS Baked Red Potatoes

Weight per 300 calories

Crackers, melba toast, wheat

80.2g

Baked Red Potatoes

345g

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 300 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%

300 kcal ▼

Macro Nutrients

Crackers, melba toast, wheatvs Baked Red 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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1.9%1.84g

Fat

0.53%0.52g

1.84 gvs0.52 g

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

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0.84%0.27g

Saturated Fat

0.43%0.14g

0.27 gvs0.14 g

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

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2.5%0.04g

Omega 3

3.23%0.052g

0.04 gvs0.052 g

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

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4.05%0.69g

Omega 6

0.99%0.17g

0.69 gvs0.17 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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47%61.3g

Carbohydrate

52%67.6g

61.3 gvs67.6 g

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

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Sugars

6.8%4.93g

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

NA gvs4.93 g

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

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Fructose

2.1%1.5g

≤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 gvs1.5 g

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

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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15.6%5.94g

Fiber

16.3%6.2g

5.94 gvs6.2 g

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

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18.5%10.3g

Protein

14%7.93g

10.3 gvs7.93 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

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

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

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28.2%0.34mg

Vitamin B1

20.7%0.25mg

Thiamine

0.34 mgvs0.25 mg

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

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18.4%0.24mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.24 mgvs0.17 mg

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

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25.5%4.08mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

4.08 mgvs5.5 mg

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

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8.3%0.41mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.41 mgvs1.18 mg

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

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6.36%0.083mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.083 mgvs0.73 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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26.5%106μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

106 μgvs93 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

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 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

1.84%0.28mg

Tocopherols and Tocotrienols

NA mgvs0.28 mg

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

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Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

NA μgvs9.66 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

3.45%34.5mg

Calcium

3.1%31mg

34.5 mgvs31 mg

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

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23.6%0.21mg

Copper

66.7%0.6mg

0.21 mgvs0.6 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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45%3.6mg

Iron

30%2.4mg

3.6 mgvs2.4 mg

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

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10.7%45mg

Magnesium

23%97mg

45 mgvs97 mg

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

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37%0.85mg

Manganese

26%0.6mg

0.85 mgvs0.6 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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19%132mg

Phosphorus

35.5%248mg

132 mgvs248 mg

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

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3.5%119mg

Potassium

55.3%1879mg

119 mgvs1879 mg

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

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80.2%44μg

Selenium

44 μgvsNA μg

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

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44.8%671mg

Sodium

2.76%41.4mg

671 mgvs41.4 mg

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

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11%1.2mg

Zinc

12.5%1.38mg

1.2 mgvs1.38 mg

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

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0.12%4.4g

Water

7.15%264g

4.4 gvs264 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, 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 300 kcal.
Both Crackers, melba toast, wheat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Crackers, melba toast, wheat as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories Crackers, melba toast, wheatVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, melba toast, wheat or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: