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Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat
14%
4%
82%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

24%697kcal
Energy
6.3%183kcal
697 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.07%2.98g
Fat
0.31%0.3g
2.98 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g
Saturated Fat
0.25%0.079g
0.48 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.1%0.065g
Omega 3
1.86%0.03g
0.065 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.2%1.23g
Omega 6
0.57%0.097g
1.23 gvs0.097 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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120%157g
Carbohydrate
32%42g
157 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.99%0.71g
≤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 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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61.6%23.4g
Fiber
11%4.17g
23.4 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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46.4%26g
Protein
7.44%4.17g
26 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
0 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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60.4%0.72mg
Vitamin B1
7.94%0.095mg
Thiamine
0.72 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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41.4%0.54mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.54 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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67%10.7mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
10.7 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49.2%2.46mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
2.46 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.3%0.32mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.32 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.4%69.5μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
69.5 μgvs75.4 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
27.8%25mg
Ascorbic acid
0 mgvs25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
NA mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
NA μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.56%45.6mg
Calcium
2%20mg
45.6 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77%0.69mg
Copper
28%0.25mg
0.69 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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115%9.23mg
Iron
16%1.27mg
9.23 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.3%266mg
Magnesium
12.8%53.6mg
266 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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302%6.95mg
Manganese
16.3%0.38mg
6.95 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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86.5%605mg
Phosphorus
21.3%149mg
605 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.4%627mg
Potassium
31.8%1080mg
627 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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271%149μg
Selenium
1.8%0.99μg
149 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
0.93%14mg
3.97 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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47%5.18mg
Zinc
6.3%0.69mg
5.18 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.53g
Water
4.05%150g
9.53 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Baked White Potatoes:
Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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