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Compare Nutrients in 100 grams Crackers, crispbread, ryeVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Crackers, crispbread, rye
9%
3%
88%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Crackers, crispbread, ryeBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
20%
4%
0.243 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
11%
3.3%
0.145 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.5%
9.55%
1.04 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
16%
16%
0.21 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
14%
0 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
5.4%
0.27%
0.81 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
5%
2.25%
6 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
11.8%
9.5%
47 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Crackers, crispbread, ryeBaked White Potatoes
Calcium
3.1%
1%
31 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
28%
14%
0.255 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
30%
8%
2.43 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
19.5%
6.75%
78 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
108%
8.2%
2.475 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
38%
10.7%
269 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
9.4%
16%
319 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
66.5%
0.91%
36.6 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
27%
0.47%
410 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
21.7%
3.2%
2.39 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Crackers, crispbread, rye vs Baked White Potatoes:
Crackers, crispbread, rye have 5.1 times more Thiamine, 3.4 times more Vitamin B2, 20.3 times more Vitamin E, 2.2 times more Vitamin K and 1.2 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 than Crackers, crispbread, rye. Both Crackers, crispbread, rye and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100g.

Comparing minerals per 100 grams for Crackers, crispbread, rye vs Baked White Potatoes:
Crackers, crispbread, rye have 3.1 times more Calcium, 2 times more Copper, 3.8 times more Iron, 2.9 times more Magnesium, 13.1 times more Manganese, 3.6 times more Phosphorus, 73.2 times more Selenium, 58.6 times more Sodium and 6.8 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Potassium than Crackers, crispbread, rye.

Macro Nutrients

100gRDA for Men 19-30 years
Crackers, crispbread, ryeBaked White Potatoes
Energy
12.6%
3.17%
366 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.34%
0.15%
1.3 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
14%
3.75%
7.9 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
63%
16%
82.2 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
1.48%
2.1%
1.07 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
43%
5.53%
16.5 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.45%
0.13%
0.145 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
4.94%
0.94%
0.079 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.8%
0.29%
0.479 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.16%
2.04%
6.1 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Crackers, crispbread, rye have 4 times more Energy, 8.7 times more Fat, 3.8 times more Protein, 3.9 times more Carbohydrate, 7.9 times more Fiber, 5.3 times more Omega 3 and 9.8 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.4 times more Sugars and 12.4 times more Water than Crackers, crispbread, rye.