Comparing Nutrients in 1 kilogram Crackers, wheat, low salt VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Crackers, wheat, low salt	Boiled Potato Skin	Recommended Dietary Allowance
Energy	163% 4730kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	162% 51.8g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	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	499% 649g	132% 172g	130g per day for Men 19-50 years
Sugars	180% 130g	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	118% 45g	87% 33g	38g per day for Men 19-50 years
Protein	154% 86g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	421% 5.05mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	184% 2.4mg	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	125% 500μg	25% 100μg	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	57.8% 52mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80% 96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	49% 490mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	976% 8.78mg	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	550% 44mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	774% 18mg	582% 13.4mg	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	314% 2200mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	613% 337μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.84% 31g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Boiled Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, wheat, low salt versus 1 kg of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, wheat, low salt vs Boiled Potato Skin:

• 1 kilogram of Crackers, wheat, low salt has 15.8 times more Vitamin B1, 9.1 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 5 times more Vitamin B9 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.8 times more Vitamin B6 and more Vitamin C than Crackers, wheat, low salt.
• 1 kilogram of Crackers, wheat, low salt have insufficient amounts of Vitamin C
• Both Crackers, wheat, low salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, wheat, low salt vs Boiled Potato Skin:

• 1 kilogram of Crackers, wheat, low salt has 2.1 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus, 112.3 times more Selenium, 13.6 times more Sodium and 3.6 times more Zinc than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 2.8 times more Copper, 1.4 times more Iron, 2 times more Potassium and 25.1 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled Potato Skin contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, wheat, low salt has 6.1 times more Energy, 206 times more Fat, 199.2 times more Saturated Fat, 14 times more Omega 3, 82.9 times more Omega 6, 3.8 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Boiled Potato Skin.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6