Comparing Nutrients in 14 ounces Potato Skin VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	7.94% 230kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.18% 1.34g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	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	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	26% 9.92g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	140% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	31.4% 0.41mg	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	17% 67.5μg	131% 524μg	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	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	12% 119mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	117% 1.05mg	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	161% 13mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	184% 4.22mg	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	21.5% 151mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	397% 218μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	221% 3322mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crackers, melba toast, wheat per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Crackers, melba toast, wheat:

• 14 ounces of Potato Skin have 2.3 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 14 oz of Crackers, melba toast, wheat contain 20.1 times more Vitamin B1, 7.9 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.8 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Crackers, melba toast, wheat:

• 14 ounces of Potato Skin have 1.6 times more Copper, 2.8 times more Potassium and 15.1 times more Water than Crackers, melba toast, wheat.
• While 14 oz of Crackers, melba toast, wheat contain 1.4 times more Calcium, 1.4 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 4.3 times more Phosphorus, 183.3 times more Selenium, 83.7 times more Sodium and 4.3 times more Zinc than Raw Potato Skin.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, melba toast, wheat contain 6.4 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 6.1 times more Carbohydrate, 3 times more Fiber and 5 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6