Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Baked Potato Skin	Recommended Dietary Allowance
Energy	128% 3720kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	52.7% 51g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	115% 19.5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	576% 749g	354% 461g	130g per day for Men 19-50 years
Sugars	225% 163g	19.3% 14g	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	268% 102g	208% 79g	38g per day for Men 19-50 years
Protein	221% 124g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	399% 3590μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	600% 7.2mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	611% 98mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	685% 8.9mg	472% 6.14mg	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	1843% 7370μg	55% 220μg	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	128% 115mg	150% 135mg	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	207% 31mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Baked Potato Skin	Recommended Dietary Allowance
Calcium	242% 2420mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	908% 8.17mg	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	3738% 299mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	1674% 38.5mg	268% 6.16mg	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	740% 5180mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	129% 4380mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	243% 3650mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	702% 77.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.1% 40g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Baked Potato Skin:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 359 times more Vitamin A, 5.9 times more Vitamin B1, 7.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B6, 33.5 times more Vitamin B9 and 77.8 times more Vitamin E than Baked Potato Skin.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Baked Potato Skin provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Baked Potato Skin:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 7.1 times more Calcium, 4.2 times more Iron, 3.9 times more Magnesium, 6.3 times more Manganese, 5.1 times more Phosphorus, 10 times more Selenium, 17.4 times more Sodium and 15.8 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.6 times more Copper and 1.3 times more Potassium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 1.9 times more Energy, 51.1 times more Fat, 35 times more Saturated Fat, 8.6 times more Omega 3, 61.1 times more Omega 6, 1.6 times more Carbohydrate, 11.7 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6