Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Crackers, whole-wheat	Boiled Potato Skin	Recommended Dietary Allowance
Energy	58.4% 1695kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	212% 276g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	NA	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	0% 0g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	108% 41g	34.5% 13g	38g per day for Men 19-50 years
Protein	75% 42g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	73% 0.95mg	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	27.8% 111μg	9.92% 39.7μg	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	23% 20.6mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	14.3% 143mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	387% 3.5mg	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	166% 13.3mg	301% 24mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	231% 5.3mg	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	188% 1314mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Boiled Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat versus 14 oz of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Boiled Potato Skin:

• 14 ounces of Crackers, whole-wheat have 5.7 times more Vitamin B1, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled Potato Skin.
• While 14 oz of Boiled Potato Skin no Salt contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, whole-wheat.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Boiled Potato Skin:

• 14 ounces of Crackers, whole-wheat have 3.7 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 33.7 times more Selenium, 57.1 times more Sodium and 6 times more Zinc than Boiled Potato Skin.
• While 14 oz of Boiled Potato Skin no Salt contain 2.1 times more Copper, 1.8 times more Iron and 26.5 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled Potato Skin contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 5.5 times more Energy, 141.3 times more Fat, 79.3 times more Saturated Fat, 84.3 times more Omega 3, 190.5 times more Omega 6, 4 times more Carbohydrate, 3.1 times more Fiber and 3.7 times more Protein than Boiled Potato Skin.
• 14 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6