Comparing Nutrients in 1 kilogram Crackers, saltines (includes oyster, soda, soup) VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Baked Potato Skin	Recommended Dietary Allowance
Energy	144% 4180kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	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	570% 741g	354% 461g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	208% 79g	38g per day for Men 19-50 years
Protein	169% 95g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	76.7% 11.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Baked Potato Skin	Recommended Dietary Allowance
Calcium	19% 190mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	627% 9410mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines (includes oyster, soda, soup) 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 Crackers, saltines (includes oyster, soda, soup) vs Baked Potato Skin:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 5.8 times more Vitamin B1, 4.6 times more Vitamin B2, 2.1 times more Vitamin B3, 6.1 times more Vitamin B9, more Vitamin B12, 28.8 times more Vitamin E and 14.9 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.6 times more Vitamin B5, 7.1 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines (includes oyster, soda, soup) vs Baked Potato Skin:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 14.7 times more Selenium, 44.8 times more Sodium and 1.4 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.8 times more Calcium, 5.9 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium and 3.8 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Baked Potato Skin contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 2.1 times more Energy, 86.4 times more Fat, 63.6 times more Saturated Fat, 55.3 times more Omega 3, 133.5 times more Omega 6, 1.6 times more Carbohydrate and 2.2 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.8 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6