Comparing Nutrients in 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Baked White Potatoes

Weight per 500 calories

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

110g

Baked White Potatoes

544g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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17.4%17g

Fat

0.84%0.82g

17 gvs0.82 g

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

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19.6%6.26g

Saturated Fat

0.68%0.22g

6.26 gvs0.22 g

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

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2.33%0.037g

Omega 3

5.1%0.082g

0.037 gvs0.082 g

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

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8.56%1.46g

Omega 6

1.57%0.27g

1.46 gvs0.27 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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65%84.4g

Carbohydrate

88%115g

84.4 gvs115 g

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

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5.9%4.28g

Sugars

11.5%8.3g

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

4.28 gvs8.3 g

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

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0.45%0.33g

Fructose

2.7%1.96g

≤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]

0.33 gvs1.96 g

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

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%0.44g

Glucose

%3.42g

0.44 gvs3.42 g

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

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%3.5g

Sucrose

%2.17g

3.5 gvs2.17 g

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

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8.66%3.3g

Fiber

30%11.4g

3.3 gvs11.4 g

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

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4.9%2.74g

Protein

20.4%11.4g

2.74 gvs11.4 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

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

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5.5%0.066mg

Vitamin B1

21.7%0.26mg

Thiamine

0.066 mgvs0.26 mg

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

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8.43%0.11mg

Vitamin B2

18%0.23mg

Riboflavin

0.11 mgvs0.23 mg

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

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4.3%0.69mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.69 mgvs8.3 mg

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

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Vitamin B5

41.6%2.1mg

Pantothenic acid

NA mgvs2.1 mg

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

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5.9%0.077mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.077 mgvs1.15 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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1.9%7.68μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

7.68 μgvs207 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

76%68.5mg

Ascorbic acid

NA mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 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

3.07%30.7mg

Calcium

5.43%54.3mg

30.7 mgvs54.3 mg

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

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10.6%0.095mg

Copper

76.7%0.69mg

0.095 mgvs0.69 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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7.68%0.61mg

Iron

43.5%3.48mg

0.61 mgvs3.48 mg

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

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3.9%16.4mg

Magnesium

35%147mg

16.4 mgvs147 mg

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

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14.3%0.33mg

Manganese

44.7%1.03mg

0.33 mgvs1.03 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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8.93%62.5mg

Phosphorus

58.2%408mg

62.5 mgvs408 mg

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

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2.77%94mg

Potassium

87%2957mg

94 mgvs2957 mg

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

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Selenium

4.94%2.7μg

NA μgvs2.7 μg

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

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65%976mg

Sodium

2.54%38mg

976 mgvs38 mg

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

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4.4%0.48mg

Zinc

17.3%1.9mg

0.48 mgvs1.9 mg

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

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0.073%2.7g

Water

11%410g

2.7 gvs410 g

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

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Lets compare vitamin content per 500 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 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: