Comparing Nutrients in 300 calories Crackers, saltines, low salt (includes oyster, soda, soup)VS Baked White Potatoes

Weight per 300 calories

Crackers, saltines, low salt (includes oyster, soda, soup)

71.3g

Baked White Potatoes

326g

Crackers, saltines, low salt (includes oyster, soda, soup) have 4.6 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, saltines, low salt (includes oyster, soda, soup) or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs 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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6.5%6.3g

Fat

0.5%0.49g

6.3 gvs0.49 g

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

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4.46%1.43g

Saturated Fat

0.41%0.13g

1.43 gvs0.13 g

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

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19.5%0.31g

Omega 3

3.06%0.049g

0.31 gvs0.049 g

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

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15%2.6g

Omega 6

0.94%0.16g

2.6 gvs0.16 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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40.7%53g

Carbohydrate

53%68.7g

53 gvs68.7 g

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

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2.2%1.6g

Sugars

6.9%5g

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

1.6 gvs5 g

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

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0.23%0.16g

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]

0.16 gvs1.17 g

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

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%0.16g

Glucose

%2.05g

0.16 gvs2.05 g

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

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%0g

Sucrose

%1.3g

0 gvs1.3 g

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

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5.44%2.07g

Fiber

18%6.85g

2.07 gvs6.85 g

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

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12%6.77g

Protein

12.2%6.85g

6.77 gvs6.85 g

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

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Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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36.3%0.44mg

Vitamin B1

13%0.16mg

Thiamine

0.44 mgvs0.16 mg

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

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18%0.24mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.24 mgvs0.14 mg

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

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23.3%3.73mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.73 mgvs5 mg

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

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6.77%0.34mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.34 mgvs1.25 mg

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

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3.3%0.043mg

Vitamin B6

53%0.69mg

Pyridoxine

0.043 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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25%100μg

Vitamin B9

31%124μg

Folates and Folic Acid

100 μgvs124 μg

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

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2.67%0.064μg

Vitamin B12

0%0μg

Cobalamin

0.064 μgvs0 μg

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

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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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5.32%0.8mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.8 mgvs0.13 mg

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

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9.14%11μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

11 μgvs8.8 μg

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

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Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Baked White Potatoes

8.48%84.8mg

Calcium

3.26%32.6mg

84.8 mgvs32.6 mg

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

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12.4%0.11mg

Copper

46%0.41mg

0.11 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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45.7%3.66mg

Iron

26%2.1mg

3.66 mgvs2.1 mg

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

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4.24%18mg

Magnesium

21%88mg

18 mgvs88 mg

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

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26%0.6mg

Manganese

26.8%0.62mg

0.6 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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11.3%79mg

Phosphorus

35%245mg

79 mgvs245 mg

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

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15%516mg

Potassium

52%1774mg

516 mgvs1774 mg

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

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8.3%4.56μg

Selenium

2.96%1.63μg

4.56 μgvs1.63 μg

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

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9.4%141mg

Sodium

1.52%23mg

141 mgvs23 mg

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

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5.3%0.58mg

Zinc

10.4%1.14mg

0.58 mgvs1.14 mg

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

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0.078%2.87g

Water

6.65%246g

2.87 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, saltines, low salt (includes oyster, soda, soup) vs Baked White Potatoes:

Crackers, saltines, low salt (includes oyster, soda, soup) have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 6.1 times more Vitamin E and 1.2 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 16.1 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 300 kcal.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Baked White Potatoes:

Crackers, saltines, low salt (includes oyster, soda, soup) have 2.6 times more Calcium, 1.8 times more Iron, 2.8 times more Selenium and 6.2 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.7 times more Copper, 4.9 times more Magnesium, 3.1 times more Phosphorus, 3.4 times more Potassium, 2 times more Zinc and 85.7 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Baked Whole White Potatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, saltines, low salt (includes oyster, soda, soup) have 12.9 times more Fat, 10.9 times more Saturated Fat, 6.4 times more Omega 3 and 16.2 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate, 3.2 times more Sugars and 3.3 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Baked Whole White Potatoes have similar amounts of Energy and Protein per 300 kcal.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Baked White PotatoesVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Crackers, saltines, low salt (includes oyster, soda, soup)VS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: