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Compare Nutrients in 100 grams Rice crackersVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Rice crackers
10%
11%
79%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Rice crackersBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
36%
4%
0.436 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
7.77%
3.3%
0.101 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
34.6%
9.55%
5.537 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
42.6%
16%
0.554 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
8.4%
0.27%
1.26 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.75%
2.25%
2.1 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
5.5%
9.5%
22 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Rice crackersBaked White Potatoes
Calcium
0%
1%
0 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
33%
14%
0.301 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
0%
8%
0 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
39%
6.75%
156 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
177%
8.2%
4.071 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
51.7%
10.7%
362 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.15%
16%
243 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
46%
0.91%
25.5 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
15.5%
0.47%
233 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
20%
3.2%
2.2 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Rice crackers vs Baked White Potatoes:
Rice crackers have 9.1 times more Thiamine, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 31.5 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Vitamin K and 1.7 times more Folate than Rice crackers.

Comparing minerals per 100 grams for Rice crackers vs Baked White Potatoes:
Rice crackers have 2.4 times more Copper, 5.8 times more Magnesium, 21.5 times more Manganese, 4.8 times more Phosphorus, 51 times more Selenium, 33.3 times more Sodium and 6.3 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.2 times more Potassium than Rice crackers.

Macro Nutrients

100gRDA for Men 19-30 years
Rice crackersBaked White Potatoes
Energy
14%
3.17%
416 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
5.15%
0.15%
5 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
18%
3.75%
10 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
63.6%
16%
82.64 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
0%
2.1%
0 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
0%
5.53%
0 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%
0.13%
0 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.7%
0.94%
0.059 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
9.3%
0.29%
1.582 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0%
2.04%
0.11 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Rice crackers have 4.5 times more Energy, 33.3 times more Fat, 4.8 times more Protein, 3.9 times more Carbohydrate, 3.9 times more Omega 3 and 32.3 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 685.7 times more Water than Rice crackers.