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Comparing Nutrients in 7 ounces Crackers, toast thins, low sodiumVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium
6%
33%
61%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

30.2%877kcal
Energy
6.3%183kcal
877 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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33%32g
Fat
0.31%0.3g
32 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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20%6.4g
Saturated Fat
0.25%0.079g
6.4 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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120%1.92g
Omega 3
1.86%0.03g
1.92 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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89.3%15g
Omega 6
0.57%0.097g
15 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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103%134g
Carbohydrate
32%42g
134 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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35.3%25.6g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
25.6 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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50.7%19.2g
Fiber
11%4.17g
19.2 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%12.8g
Protein
7.44%4.17g
12.8 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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61.7%0.74mg
Vitamin B1
7.94%0.095mg
Thiamine
0.74 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.4%0.25mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.25 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46%7.4mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
7.4 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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46.6%0.61mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.61 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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16.4%65.5μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
65.5 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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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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22.4%3.35mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
3.35 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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45.6%54.8μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
54.8 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
2%20mg
0 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.7%0.61mg
Copper
28%0.25mg
0.61 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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86.3%6.9mg
Iron
16%1.27mg
6.9 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%202mg
Magnesium
12.8%53.6mg
202 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
16.3%0.38mg
NA 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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75.4%528mg
Phosphorus
21.3%149mg
528 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%607mg
Potassium
31.8%1080mg
607 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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166%91μg
Selenium
1.8%0.99μg
91 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg
Sodium
0.93%14mg
351 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.85mg
Zinc
6.3%0.69mg
3.85 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16g
Water
4.05%150g
16 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, toast thins, low sodium vs Baked White Potatoes:
Comparing minerals per 7 ounces for Crackers, toast thins, low sodium vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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