Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Baked Potato Skin	Recommended Dietary Allowance
Energy	53.8% 1560kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	141% 183g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	7.66% 5.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.06mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 492μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Baked Potato Skin	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	360% 3.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	383% 30.6mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	106% 2.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64% 448mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, fat-free, low-sodium versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, saltines, fat-free, low-sodium vs Baked Potato Skin:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 4.2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.6 times more Vitamin B9 and 2.9 times more Vitamin K than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.2 times more Vitamin B5, 7.2 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• 14 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Crackers, saltines, fat-free, low-sodium as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Baked Potato Skin:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 30.6 times more Selenium, 40.4 times more Sodium and 1.9 times more Zinc than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.5 times more Calcium, 5.6 times more Copper, 1.7 times more Magnesium and 5 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Baked Potato Skin contain similar levels of Iron, Manganese and Phosphorus per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 2 times more Energy, 3.8 times more Omega 3, 20.2 times more Omega 6, 1.8 times more Carbohydrate and 2.4 times more Protein than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.9 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6