Comparing Nutrients in 500 calories Crackers, toast thins, low sodiumVS Baked White Potatoes

Weight per 500 calories

Crackers, toast thins, low sodium

113g

Baked White Potatoes

544g

Crackers, toast thins, low sodium have 4.8 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, toast thins, low sodium or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium

33%

61%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Crackers, toast thins, low sodiumvs 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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19%18.2g

Fat

0.84%0.82g

18.2 gvs0.82 g

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

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11.4%3.65g

Saturated Fat

0.68%0.22g

3.65 gvs0.22 g

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

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68.5%1.1g

Omega 3

5.1%0.082g

1.1 gvs0.082 g

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

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51%8.65g

Omega 6

1.57%0.27g

8.65 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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59%76.5g

Carbohydrate

88%115g

76.5 gvs115 g

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

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20%14.6g

Sugars

11.5%8.3g

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

14.6 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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29%11g

Fiber

30%11.4g

11 gvs11.4 g

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

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13%7.3g

Protein

20.4%11.4g

7.3 gvs11.4 g

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

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Vitamins

Crackers, toast thins, low sodiumvs 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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35%0.42mg

Vitamin B1

21.7%0.26mg

Thiamine

0.42 mgvs0.26 mg

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

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11%0.14mg

Vitamin B2

18%0.23mg

Riboflavin

0.14 mgvs0.23 mg

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

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26.3%4.2mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

4.2 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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26.5%0.35mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.35 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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9.33%37.3μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

37.3 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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12.7%1.9mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.9 mgvs0.22 mg

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

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26%31.2μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

31.2 μgvs14.7 μg

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

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Minerals

Crackers, toast thins, low sodiumvs Baked White Potatoes

0%0mg

Calcium

5.43%54.3mg

0 mgvs54.3 mg

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

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38.6%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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49.2%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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27.5%115mg

Magnesium

35%147mg

115 mgvs147 mg

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

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Manganese

44.7%1.03mg

NA 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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43%301mg

Phosphorus

58.2%408mg

301 mgvs408 mg

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

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10%346mg

Potassium

87%2957mg

346 mgvs2957 mg

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

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95%52μg

Selenium

4.94%2.7μg

52 μgvs2.7 μg

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

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13.3%200mg

Sodium

2.54%38mg

200 mgvs38 mg

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

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20%2.2mg

Zinc

17.3%1.9mg

2.2 mgvs1.9 mg

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

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0.25%9.2g

Water

11%410g

9.2 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, toast thins, low sodium vs Baked White Potatoes:

Crackers, toast thins, low sodium have 1.6 times more Vitamin B1, 8.8 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium 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, toast thins, low sodium vs Baked White Potatoes:

Crackers, toast thins, low sodium have 19.2 times more Selenium and 5.3 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Calcium, 2 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.5 times more Potassium and 44.6 times more Water than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Baked Whole White Potatoes have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, toast thins, low sodium have 22.4 times more Fat, 16.8 times more Saturated Fat, 13.4 times more Omega 3, 32.5 times more Omega 6 and 1.8 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Carbohydrate and 1.6 times more Protein than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 500 kcal.
Both Crackers, toast thins, low sodium as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, toast thins, low sodiumVS Crackers, whole grain, sandwich-type, with peanut butter fillingBaked White PotatoesVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Crackers, toast thins, low sodiumVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, toast thins, low sodium or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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