Comparing Nutrients in 500 calories Crackers, melba toast, wheatVS Baked White Potatoes

Weight per 500 calories

Crackers, melba toast, wheat

134g

Baked White Potatoes

544g

Crackers, melba toast, wheat have 4.1 times more energy per 100g than Baked White Potatoes. It has 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, melba toast, wheat or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, wheat

14%

81%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Crackers, melba toast, wheatvs 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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3.17%3.07g

Fat

0.84%0.82g

3.07 gvs0.82 g

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

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1.4%0.45g

Saturated Fat

0.68%0.22g

0.45 gvs0.22 g

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

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4.18%0.067g

Omega 3

5.1%0.082g

0.067 gvs0.082 g

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

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6.75%1.15g

Omega 6

1.57%0.27g

1.15 gvs0.27 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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78.6%102g

Carbohydrate

88%115g

102 gvs115 g

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

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Sugars

11.5%8.3g

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

NA gvs8.3 g

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

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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]

NA gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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26%9.9g

Fiber

30%11.4g

9.9 gvs11.4 g

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

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30.8%17.2g

Protein

20.4%11.4g

17.2 gvs11.4 g

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

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Vitamins

Crackers, melba toast, wheatvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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47%0.56mg

Vitamin B1

21.7%0.26mg

Thiamine

0.56 mgvs0.26 mg

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

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30.7%0.4mg

Vitamin B2

18%0.23mg

Riboflavin

0.4 mgvs0.23 mg

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

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42.5%6.8mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

6.8 mgvs8.3 mg

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

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14%0.69mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.69 mgvs2.1 mg

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

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10.6%0.14mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.14 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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44%176μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

176 μgvs207 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

76%68.5mg

Ascorbic acid

0 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, melba toast, wheatvs Baked White Potatoes

5.75%57.5mg

Calcium

5.43%54.3mg

57.5 mgvs54.3 mg

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

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39.4%0.35mg

Copper

76.7%0.69mg

0.35 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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75.2%6mg

Iron

43.5%3.48mg

6 mgvs3.48 mg

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

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18%75mg

Magnesium

35%147mg

75 mgvs147 mg

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

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62%1.42mg

Manganese

44.7%1.03mg

1.42 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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31.5%221mg

Phosphorus

58.2%408mg

221 mgvs408 mg

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

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5.8%198mg

Potassium

87%2957mg

198 mgvs2957 mg

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

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134%73.5μg

Selenium

4.94%2.7μg

73.5 μgvs2.7 μg

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

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74.6%1119mg

Sodium

2.54%38mg

1119 mgvs38 mg

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

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18.2%2mg

Zinc

17.3%1.9mg

2 mgvs1.9 mg

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

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0.2%7.35g

Water

11%410g

7.35 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, melba toast, wheat vs Baked White Potatoes:

Crackers, melba toast, wheat have 2.2 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Vitamin B5, 8.3 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Crackers, melba toast, wheat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Crackers, melba toast, wheat vs Baked White Potatoes:

Crackers, melba toast, wheat have 1.7 times more Iron, 1.4 times more Manganese, 27.1 times more Selenium and 29.4 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Copper, 2 times more Magnesium, 1.8 times more Phosphorus, 14.9 times more Potassium and 55.8 times more Water than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Baked Whole White Potatoes have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, melba toast, wheat have 4.3 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
Both Crackers, melba toast, wheat and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
Both Crackers, melba toast, wheat as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, melba toast, wheatVS Crackers, rye, wafers, plainBaked White PotatoesVS Crackers, rye, wafers, plainCrackers, melba toast, wheatVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Crackers, melba toast, wheatVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, melba toast, wheat or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: