Comparing Nutrients in 300 calories Baked Red PotatoesVS Crackers, rye, wafers, plain

Weight per 300 calories

Baked Red Potatoes

345g

Crackers, rye, wafers, plain

89.8g

Crackers, rye, wafers, plain have 3.8 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Crackers, rye, wafers, plain?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Crackers, rye, wafers, plain

10%

88%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Crackers, rye, wafers, plain

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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0.53%0.52g

Fat

0.83%0.81g

0.52 gvs0.81 g

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

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0.43%0.14g

Saturated Fat

0.3%0.097g

0.14 gvs0.097 g

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

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3.23%0.052g

Omega 3

2.7%0.043g

0.052 gvs0.043 g

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

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0.99%0.17g

Omega 6

1.84%0.31g

0.17 gvs0.31 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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52%67.6g

Carbohydrate

55.6%72.2g

67.6 gvs72.2 g

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

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6.8%4.93g

Sugars

1.25%0.91g

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

4.93 gvs0.91 g

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

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2.1%1.5g

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]

1.5 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%1.55g

Sucrose

1.55 gvsNA g

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

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16.3%6.2g

Fiber

54%20.6g

6.2 gvs20.6 g

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

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14%7.93g

Protein

15.4%8.62g

7.93 gvs8.62 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Crackers, rye, wafers, plain

0.38%3.45μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.45 μgvs0 μg

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

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20.7%0.25mg

Vitamin B1

32%0.38mg

Thiamine

0.25 mgvs0.38 mg

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

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13.3%0.17mg

Vitamin B2

20%0.26mg

Riboflavin

0.17 mgvs0.26 mg

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

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34.4%5.5mg

Vitamin B3

8.88%1.42mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs1.42 mg

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

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23.5%1.18mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

1.18 mgvs0.51 mg

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

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56.2%0.73mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.73 mgvs0.24 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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23.3%93μg

Vitamin B9

10%40.4μg

Folates and Folic Acid

93 μgvs40.4 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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48.3%43.4mg

Vitamin C

0.1%0.09mg

Ascorbic acid

43.4 mgvs0.09 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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1.84%0.28mg

Vitamin E

4.8%0.72mg

Tocopherols and Tocotrienols

0.28 mgvs0.72 mg

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

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8.05%9.66μg

Vitamin K

4.27%5.1μg

Phytomenadione or phylloquinone

9.66 μgvs5.1 μg

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

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Minerals

Baked Red Potatoesvs Crackers, rye, wafers, plain

3.1%31mg

Calcium

3.6%36mg

31 mgvs36 mg

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

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66.7%0.6mg

Copper

46%0.41mg

0.6 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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30%2.4mg

Iron

66.7%5.34mg

2.4 mgvs5.34 mg

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

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23%97mg

Magnesium

26%109mg

97 mgvs109 mg

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

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26%0.6mg

Manganese

210%4.8mg

0.6 mgvs4.8 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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35.5%248mg

Phosphorus

43%300mg

248 mgvs300 mg

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

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55.3%1879mg

Potassium

13%445mg

1879 mgvs445 mg

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

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Selenium

39%21.4μg

NA μgvs21.4 μg

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

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2.76%41.4mg

Sodium

33.4%500mg

41.4 mgvs500 mg

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

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12.5%1.38mg

Zinc

23%2.5mg

1.38 mgvs2.5 mg

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

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7.15%264g

Water

0.12%4.5g

264 gvs4.5 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 Baked Red Potatoes vs Crackers, rye, wafers, plain:

Baked Whole Red Potatoes have 3.9 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin B9, 483.7 times more Vitamin C and 1.9 times more Vitamin K than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.6 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Crackers, rye, wafers, plain:

Baked Whole Red Potatoes have 1.4 times more Copper, 4.2 times more Potassium and 58.9 times more Water than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 2.2 times more Iron, 8.1 times more Manganese, 12.1 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Crackers, rye, wafers, plain have similar amounts of Calcium, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 5.4 times more Sugars than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 3.3 times more Fiber than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Crackers, rye, wafers, plain have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
Both Baked Whole Red Potatoes as well as Crackers, rye, wafers, plain have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCrackers, rye, wafers, plainVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Crackers, rye, wafers, seasonedCrackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Crackers, rye, wafers, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Crackers, rye, wafers, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: