Comparing Nutrients in 500 calories Crackers, saltines, low salt (includes oyster, soda, soup)VS Baked Red Potatoes

Weight per 500 calories

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

119g

Baked Red Potatoes

575g

Crackers, saltines, low salt (includes oyster, soda, soup) have 4.8 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

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

19%

72%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Baked Red 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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11%10.5g

Fat

0.89%0.86g

10.5 gvs0.86 g

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

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7.43%2.38g

Saturated Fat

0.72%0.23g

2.38 gvs0.23 g

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

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32.4%0.52g

Omega 3

5.4%0.086g

0.52 gvs0.086 g

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

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25.3%4.3g

Omega 6

1.66%0.28g

4.3 gvs0.28 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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68%88.3g

Carbohydrate

86.6%113g

88.3 gvs113 g

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

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3.64%2.64g

Sugars

11.3%8.2g

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

2.64 gvs8.2 g

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

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0.38%0.27g

Fructose

3.5%2.53g

≤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]

0.27 gvs2.53 g

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

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%0.27g

Glucose

%3.16g

0.27 gvs3.16 g

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

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%0g

Sucrose

%2.6g

0 gvs2.6 g

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

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9.06%3.44g

Fiber

27.2%10.3g

3.44 gvs10.3 g

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

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20%11.3g

Protein

23.6%13.2g

11.3 gvs13.2 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 Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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60.5%0.73mg

Vitamin B1

34.5%0.41mg

Thiamine

0.73 mgvs0.41 mg

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

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30.2%0.39mg

Vitamin B2

22%0.29mg

Riboflavin

0.39 mgvs0.29 mg

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

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39%6.2mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

6.2 mgvs9.17 mg

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

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11.3%0.56mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.56 mgvs1.96 mg

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

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5.5%0.071mg

Vitamin B6

94%1.2mg

Pyridoxine

0.071 mgvs1.2 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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41.6%166μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

166 μgvs155 μg

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

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4.45%0.11μg

Vitamin B12

0%0μg

Cobalamin

0.11 μgvs0 μg

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

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0%0mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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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8.87%1.33mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

1.33 mgvs0.46 mg

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

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15.2%18.3μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

18.3 μgvs16 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 Red Potatoes

14%141mg

Calcium

5.17%51.7mg

141 mgvs51.7 mg

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

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20.6%0.19mg

Copper

111%1mg

0.19 mgvs1 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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76%6.1mg

Iron

50.3%4.02mg

6.1 mgvs4.02 mg

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

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7.07%29.7mg

Magnesium

38.3%161mg

29.7 mgvs161 mg

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

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43.3%1mg

Manganese

43.2%0.99mg

1 mgvs0.99 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

59%414mg

132 mgvs414 mg

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

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25.3%860mg

Potassium

92%3132mg

860 mgvs3132 mg

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

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14%7.6μg

Selenium

7.6 μgvsNA μg

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

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15.7%235mg

Sodium

4.6%69mg

235 mgvs69 mg

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

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8.85%0.97mg

Zinc

21%2.3mg

0.97 mgvs2.3 mg

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

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0.13%4.8g

Water

12%441g

4.8 gvs441 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, saltines, low salt (includes oyster, soda, soup) vs Baked Red Potatoes:

Crackers, saltines, low salt (includes oyster, soda, soup) have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.9 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3, 3.5 times more Vitamin B5, 17.1 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 Red Potatoes have similar amounts of Vitamin B9 and Vitamin K per 500 kcal.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Baked Red Potatoes:

Crackers, saltines, low salt (includes oyster, soda, soup) have 2.7 times more Calcium, 1.5 times more Iron and 3.4 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 5.4 times more Copper, 5.4 times more Magnesium, 3.1 times more Phosphorus, 3.6 times more Potassium, 2.4 times more Zinc and 92.1 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Baked Whole Red Potatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, saltines, low salt (includes oyster, soda, soup) have 12.2 times more Fat, 10.3 times more Saturated Fat, 6 times more Omega 3 and 15.3 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate, 3.1 times more Sugars and 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 Red Potatoes have similar amounts of Energy and Protein per 500 kcal.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Baked Red PotatoesVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Crackers, saltines, low salt (includes oyster, soda, soup)VS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: