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Compare Nutrients in 100 grams Crackers, melba toast, wheatVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Crackers, melba toast, wheat
14%
5%
81%
Baked White Potatoes
9%
1%
90%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Crackers, melba toast, wheatBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
35%
4.17%
0.42 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
23%
3.08%
0.3 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
32%
9.56%
5.1 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
7.7%
16%
0.1 mg0.21 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
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
33%
9.5%
132 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Crackers, melba toast, wheatBaked White Potatoes
Calcium
4.3%
1%
43 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
30%
14%
0.27 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
56%
8%
4.5 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
14%
6.75%
56 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
46%
8.26%
1.06 mg0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
23.6%
10.7%
165 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.35%
16%
148 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
100%
0.91%
55 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
56%
0.47%
837 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
13.6%
3.2%
1.5 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Crackers, melba toast, wheat vs Baked White Potatoes:
Crackers, melba toast, wheat have 8.4 times more Thiamine, 7.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 3.5 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.1 times more Vitamin B6 than Crackers, melba toast, wheat.

Comparing minerals per 100 grams for Crackers, melba toast, wheat vs Baked White Potatoes:
Crackers, melba toast, wheat have 4.3 times more Calcium, 2.1 times more Copper, 7 times more Iron, 2.1 times more Magnesium, 5.6 times more Manganese, 2.2 times more Phosphorus, 110 times more Selenium, 119.6 times more Sodium and 4.3 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.7 times more Potassium than Crackers, melba toast, wheat.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Crackers, melba toast, wheatBaked White Potatoes
Energy
13%
3.17%
374 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.37%
0.15%
2.3 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
23%
3.75%
13 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
58%
16%
76 g21 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
19%
5.53%
7.4 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
1.06%
0.13%
0.34 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.13%
1.25%
0.05 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
5.06%
0.29%
0.86 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.15%
2.03%
5.5 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Crackers, melba toast, wheat have 4.1 times more Energy, 15.3 times more Fat, 6.2 times more Protein, 3.6 times more Carbohydrate, 3.5 times more Fiber, 8.5 times more Saturated Fat, 2.5 times more Omega 3 and 17.2 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 13.6 times more Water than Crackers, melba toast, wheat.