Comparing Nutrients in 1 kilogram Crackers, standard snack-type, regular VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, standard snack-type, regular	Baked Potato Skin	Recommended Dietary Allowance
Energy	176% 5100kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	174% 55.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	966% 15.5g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	681% 116g	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	472% 613g	354% 461g	130g per day for Men 19-50 years
Sugars	113% 81.8g	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	4% 2.9g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 69.5g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	208% 79g	38g per day for Men 19-50 years
Protein	119% 66.4g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	347% 4.16mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	272% 43.5mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	230% 920μg	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	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	202% 30.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	578% 693μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Baked Potato Skin	Recommended Dietary Allowance
Calcium	120% 1200mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	504% 40.3mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	354% 2480mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	484% 7260mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Baked Potato Skin:

• 1 kilogram of Crackers, standard snack-type, regular has 3.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4.2 times more Vitamin B9, 75.8 times more Vitamin E and 40.8 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.1 times more Vitamin B5, 9.7 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• 1 kilogram of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, standard snack-type, regular as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, regular vs Baked Potato Skin:

• 1 kilogram of Crackers, standard snack-type, regular has 3.5 times more Calcium, 2.5 times more Phosphorus, 9.6 times more Selenium and 34.6 times more Sodium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 7.9 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese and 4.9 times more Potassium than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Baked Potato Skin contain similar levels of Zinc per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, regular has 2.6 times more Energy, 264.3 times more Fat, 213.9 times more Saturated Fat, 154.6 times more Omega 3, 361.6 times more Omega 6, 1.3 times more Carbohydrate, 5.8 times more Sugars and 1.5 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.4 times more Fiber than Crackers, standard snack-type, regular.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6