Comparing Nutrients in 500 calories Baked Red PotatoesVS Nabisco, Nabisco Grahams Crackers

Weight per 500 calories

Baked Red Potatoes

575g

Nabisco, Nabisco Grahams Crackers

118g

Nabisco, Nabisco Grahams Crackers have 4.9 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Nabisco, Nabisco Grahams Crackers

21%

72%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Nabisco, Nabisco Grahams Crackers

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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0.89%0.86g

Fat

12%11.8g

0.86 gvs11.8 g

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

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0.72%0.23g

Saturated Fat

5.75%1.84g

0.23 gvs1.84 g

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

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5.4%0.086g

Omega 3

0.086 gvsNA g

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

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1.66%0.28g

Omega 6

0.28 gvsNA 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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86.6%113g

Carbohydrate

69%90g

113 gvs90 g

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

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11.3%8.2g

Sugars

37.4%27g

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

8.2 gvs27 g

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

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3.5%2.53g

Fructose

≤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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

10.6%4g

10.3 gvs4 g

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

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23.6%13.2g

Protein

14.7%8.24g

13.2 gvs8.24 g

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

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Vitamins

Baked Red Potatoesvs Nabisco, Nabisco Grahams Crackers

0.64%5.75μg

Vitamin A

RAE, retinol activity equivalents

5.75 μgvsNA μg

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

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34.5%0.41mg

Vitamin B1

22.4%0.27mg

Thiamine

0.41 mgvs0.27 mg

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

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22%0.29mg

Vitamin B2

21.8%0.28mg

Riboflavin

0.29 mgvs0.28 mg

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

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57.3%9.17mg

Vitamin B3

28%4.46mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs4.46 mg

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

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39%1.96mg

Vitamin B5

Pantothenic acid

1.96 mgvsNA mg

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

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94%1.2mg

Vitamin B6

9.07%0.12mg

Pyridoxine

1.2 mgvs0.12 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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38.8%155μg

Vitamin B9

13.6%54.2μg

Folates and Folic Acid

155 μgvs54.2 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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80.5%72.4mg

Vitamin C

0%0mg

Ascorbic acid

72.4 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.07%0.46mg

Vitamin E

Tocopherols and Tocotrienols

0.46 mgvsNA mg

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

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13.4%16μg

Vitamin K

Phytomenadione or phylloquinone

16 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Nabisco, Nabisco Grahams Crackers

5.17%51.7mg

Calcium

9.3%93mg

51.7 mgvs93 mg

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

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111%1mg

Copper

3.93%0.035mg

1 mgvs0.035 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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50.3%4.02mg

Iron

61%4.87mg

4.02 mgvs4.87 mg

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

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38.3%161mg

Magnesium

16.6%69.6mg

161 mgvs69.6 mg

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

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43.2%0.99mg

Manganese

0.99 mgvsNA 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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59%414mg

Phosphorus

34%238mg

414 mgvs238 mg

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

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92%3132mg

Potassium

6.14%209mg

3132 mgvs209 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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4.6%69mg

Sodium

52%777mg

69 mgvs777 mg

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

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21%2.3mg

Zinc

20.8%2.3mg

2.3 mgvs2.3 mg

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

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12%441g

Water

0.11%4.25g

441 gvs4.25 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 Baked Red Potatoes vs Nabisco, Nabisco Grahams Crackers:

Baked Whole Red Potatoes have 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 Baked Whole Red Potatoes and Nabisco, Nabisco Grahams Crackers have similar amounts of Vitamin B2 per 500 kcal.

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

Baked Whole Red Potatoes have 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.
While Nabisco, Nabisco Grahams Crackers contain 1.8 times more Calcium and 11.3 times more Sodium than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Nabisco, Nabisco Grahams Crackers have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltNabisco, Nabisco Grahams CrackersVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingNabisco, Nabisco Grahams CrackersVS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Nabisco, Nabisco Grahams Crackers

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: