Comparing Nutrients in 500 calories Nabisco, Nabisco Grahams CrackersVS Baked Red Potatoes

Weight per 500 calories

Nabisco, Nabisco Grahams Crackers

118g

Baked Red Potatoes

575g

Nabisco, Nabisco Grahams Crackers have 4.9 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 - Nabisco, Nabisco Grahams Crackers or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Nabisco, Nabisco Grahams Crackers

21%

72%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Nabisco, Nabisco Grahams Crackersvs 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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12%11.8g

Fat

0.89%0.86g

11.8 gvs0.86 g

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

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5.75%1.84g

Saturated Fat

0.72%0.23g

1.84 gvs0.23 g

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

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Omega 3

5.4%0.086g

NA gvs0.086 g

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

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Omega 6

1.66%0.28g

NA 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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69%90g

Carbohydrate

86.6%113g

90 gvs113 g

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

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37.4%27g

Sugars

11.3%8.2g

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

27 gvs8.2 g

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

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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]

NA gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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10.6%4g

Fiber

27.2%10.3g

4 gvs10.3 g

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

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14.7%8.24g

Protein

23.6%13.2g

8.24 gvs13.2 g

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

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Vitamins

Nabisco, Nabisco Grahams Crackersvs Baked Red Potatoes

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

NA μgvs5.75 μg

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

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22.4%0.27mg

Vitamin B1

34.5%0.41mg

Thiamine

0.27 mgvs0.41 mg

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

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21.8%0.28mg

Vitamin B2

22%0.29mg

Riboflavin

0.28 mgvs0.29 mg

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

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28%4.46mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

4.46 mgvs9.17 mg

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

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Vitamin B5

39%1.96mg

Pantothenic acid

NA mgvs1.96 mg

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

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9.07%0.12mg

Vitamin B6

94%1.2mg

Pyridoxine

0.12 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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13.6%54.2μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

54.2 μgvs155 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA 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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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

3.07%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

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

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Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

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

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Minerals

Nabisco, Nabisco Grahams Crackersvs Baked Red Potatoes

9.3%93mg

Calcium

5.17%51.7mg

93 mgvs51.7 mg

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

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3.93%0.035mg

Copper

111%1mg

0.035 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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61%4.87mg

Iron

50.3%4.02mg

4.87 mgvs4.02 mg

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

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16.6%69.6mg

Magnesium

38.3%161mg

69.6 mgvs161 mg

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

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Manganese

43.2%0.99mg

NA 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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34%238mg

Phosphorus

59%414mg

238 mgvs414 mg

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

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6.14%209mg

Potassium

92%3132mg

209 mgvs3132 mg

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

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Selenium

NA μgvsNA μg

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

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52%777mg

Sodium

4.6%69mg

777 mgvs69 mg

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

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20.8%2.3mg

Zinc

21%2.3mg

2.3 mgvs2.3 mg

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

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0.11%4.25g

Water

12%441g

4.25 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 Nabisco, Nabisco Grahams Crackers vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B3, 10.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Nabisco, Nabisco Grahams Crackers.
Both Nabisco, Nabisco Grahams Crackers and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Nabisco, Nabisco Grahams Crackers vs Baked Red Potatoes:

Nabisco, Nabisco Grahams Crackers have 1.8 times more Calcium, 1.2 times more Iron and 11.3 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 28.3 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus, 15 times more Potassium and 103.8 times more Water than Nabisco, Nabisco Grahams Crackers.
Both Nabisco, Nabisco Grahams Crackers and Baked Whole Red Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Nabisco, Nabisco Grahams Crackers have 13.7 times more Fat, 8 times more Saturated Fat and 3.3 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Nabisco, Nabisco Grahams Crackers.
Both Nabisco, Nabisco Grahams Crackers and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Nabisco, Nabisco Grahams Crackers as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Nabisco, Nabisco Grahams CrackersVS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingBaked Red PotatoesVS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingNabisco, Nabisco Grahams CrackersVS 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 Nabisco, Nabisco Grahams CrackersVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Nabisco, Nabisco Grahams Crackers or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: