Comparing Nutrients in 500 calories Crackers, wheat, reduced fatVS Baked White Potatoes

Weight per 500 calories

Crackers, wheat, reduced fat

113g

Baked White Potatoes

544g

Crackers, wheat, reduced fat 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, wheat, reduced fat or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Crackers, wheat, reduced fat

27%

65%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Crackers, wheat, reduced fatvs 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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15.5%15g

Fat

0.84%0.82g

15 gvs0.82 g

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

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7.43%2.38g

Saturated Fat

0.68%0.22g

2.38 gvs0.22 g

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

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61%0.98g

Omega 3

5.1%0.082g

0.98 gvs0.082 g

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

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41%6.96g

Omega 6

1.57%0.27g

6.96 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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62%80.5g

Carbohydrate

88%115g

80.5 gvs115 g

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

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23.3%17g

Sugars

11.5%8.3g

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

17 gvs8.3 g

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

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1.37%0.99g

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]

0.99 gvs1.96 g

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

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%1.75g

Glucose

%3.42g

1.75 gvs3.42 g

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

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%10.4g

Sucrose

%2.17g

10.4 gvs2.17 g

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

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10%3.83g

Fiber

30%11.4g

3.83 gvs11.4 g

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

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18.8%10.5g

Protein

20.4%11.4g

10.5 gvs11.4 g

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

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Vitamins

Crackers, wheat, reduced fatvs 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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58.7%0.7mg

Vitamin B1

21.7%0.26mg

Thiamine

0.7 mgvs0.26 mg

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

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23.4%0.3mg

Vitamin B2

18%0.23mg

Riboflavin

0.3 mgvs0.23 mg

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

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36%5.77mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

5.77 mgvs8.3 mg

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

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11.5%0.57mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.57 mgvs2.1 mg

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

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13%0.17mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.17 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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35.8%143μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

143 μgvs207 μg

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

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6.57%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 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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8.86%1.33mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.33 mgvs0.22 mg

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

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23%28μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

28 μgvs14.7 μg

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

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Minerals

Crackers, wheat, reduced fatvs Baked White Potatoes

9%90mg

Calcium

5.43%54.3mg

90 mgvs54.3 mg

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

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28%0.25mg

Copper

76.7%0.69mg

0.25 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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70.7%5.65mg

Iron

43.5%3.48mg

5.65 mgvs3.48 mg

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

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12.6%53mg

Magnesium

35%147mg

53 mgvs147 mg

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

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104%2.4mg

Manganese

44.7%1.03mg

2.4 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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41.5%291mg

Phosphorus

58.2%408mg

291 mgvs408 mg

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

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6.96%236mg

Potassium

87%2957mg

236 mgvs2957 mg

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

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21.3%11.7μg

Selenium

4.94%2.7μg

11.7 μgvs2.7 μg

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

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58.3%874mg

Sodium

2.54%38mg

874 mgvs38 mg

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

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18%1.96mg

Zinc

17.3%1.9mg

1.96 mgvs1.9 mg

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

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0.083%3.07g

Water

11%410g

3.07 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, wheat, reduced fat vs Baked White Potatoes:

Crackers, wheat, reduced fat have 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B12, 6.1 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 3.6 times more Vitamin B5, 6.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, reduced fat.
Both Crackers, wheat, reduced fat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, wheat, reduced fat vs Baked White Potatoes:

Crackers, wheat, reduced fat have 1.7 times more Calcium, 1.6 times more Iron, 2.3 times more Manganese, 4.3 times more Selenium and 23 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Copper, 2.8 times more Magnesium, 1.4 times more Phosphorus, 12.5 times more Potassium and 133.3 times more Water than Crackers, wheat, reduced fat.
Both Crackers, wheat, reduced fat and Baked Whole White Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, wheat, reduced fat have 18.5 times more Fat, 10.9 times more Saturated Fat, 12 times more Omega 3, 26.1 times more Omega 6 and 2 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Carbohydrate and 3 times more Fiber than Crackers, wheat, reduced fat.
Both Crackers, wheat, reduced fat and Baked Whole White Potatoes have similar amounts of Energy and Protein per 500 kcal.
Both Crackers, wheat, reduced fat 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, wheat, reduced fatVS Tostada shells, cornBaked White PotatoesVS Tostada shells, cornCrackers, wheat, reduced fatVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Crackers, wheat, reduced fatVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: