Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheatVS Baked White Potatoes

Weight per 500 calories

Crackers, standard snack-type, with whole wheat

108g

Baked White Potatoes

544g

Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, with whole wheat

35%

59%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Crackers, standard snack-type, with whole 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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20%19.3g

Fat

0.84%0.82g

19.3 gvs0.82 g

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

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14.7%4.7g

Saturated Fat

0.68%0.22g

4.7 gvs0.22 g

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

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60.2%0.96g

Omega 3

5.1%0.082g

0.96 gvs0.082 g

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

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44.7%7.6g

Omega 6

1.57%0.27g

7.6 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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56.8%74g

Carbohydrate

88%115g

74 gvs115 g

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

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15.5%11.3g

Sugars

11.5%8.3g

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

11.3 gvs8.3 g

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

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0.27%0.19g

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]

0.19 gvs1.96 g

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

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%0.26g

Glucose

%3.42g

0.26 gvs3.42 g

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

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%10.5g

Sucrose

%2.17g

10.5 gvs2.17 g

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

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14%5.3g

Fiber

30%11.4g

5.3 gvs11.4 g

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

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14%7.87g

Protein

20.4%11.4g

7.87 gvs11.4 g

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

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Vitamins

Crackers, standard snack-type, with whole 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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28.8%0.35mg

Vitamin B1

21.7%0.26mg

Thiamine

0.35 mgvs0.26 mg

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

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20%0.26mg

Vitamin B2

18%0.23mg

Riboflavin

0.26 mgvs0.23 mg

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

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30%4.8mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

4.8 mgvs8.3 mg

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

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10.3%0.51mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.51 mgvs2.1 mg

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

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15%0.19mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.19 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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15.7%62.6μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

62.6 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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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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21%3.13mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

3.13 mgvs0.22 mg

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

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12.8%15.3μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

15.3 μgvs14.7 μg

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

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Minerals

Crackers, standard snack-type, with whole wheatvs Baked White Potatoes

18%180mg

Calcium

5.43%54.3mg

180 mgvs54.3 mg

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

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23.6%0.21mg

Copper

76.7%0.69mg

0.21 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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49.3%3.94mg

Iron

43.5%3.48mg

3.94 mgvs3.48 mg

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

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12%50.8mg

Magnesium

35%147mg

50.8 mgvs147 mg

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

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43%0.99mg

Manganese

44.7%1.03mg

0.99 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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55%384mg

Phosphorus

58.2%408mg

384 mgvs408 mg

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

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6.64%226mg

Potassium

87%2957mg

226 mgvs2957 mg

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

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17%9.4μg

Selenium

4.94%2.7μg

9.4 μgvs2.7 μg

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

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54%808mg

Sodium

2.54%38mg

808 mgvs38 mg

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

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11%1.2mg

Zinc

17.3%1.9mg

1.2 mgvs1.9 mg

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

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0.08%2.95g

Water

11%410g

2.95 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, standard snack-type, with whole wheat vs Baked White Potatoes:

Crackers, standard snack-type, with whole wheat have 1.3 times more Vitamin B1 and 14.4 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 4.1 times more Vitamin B5, 5.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin K per 500 kcal.
Both Crackers, standard snack-type, with whole wheat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Baked White Potatoes:

Crackers, standard snack-type, with whole wheat have 3.3 times more Calcium, 3.5 times more Selenium and 21.2 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.2 times more Copper, 2.9 times more Magnesium, 13.1 times more Potassium, 1.6 times more Zinc and 139.1 times more Water than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Baked Whole White Potatoes have similar amounts of Iron, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, standard snack-type, with whole wheat have 23.6 times more Fat, 21.6 times more Saturated Fat, 11.8 times more Omega 3, 28.5 times more Omega 6 and 1.4 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Carbohydrate, 2.2 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Crackers, standard snack-type, with whole wheat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, standard snack-type, with whole wheatVS Cookies, coconut macaroonBaked White PotatoesVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheatVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: