Comparing Nutrients in 1 kilogram Baked Potato Skin VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	68.3% 1980kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	588% 764g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	208% 79g	195% 74g	38g per day for Men 19-50 years
Protein	76.6% 43g	230% 129g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	352% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	79.2% 1.03mg	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	55% 220μg	330% 1320μg	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	150% 135mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	34% 340mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	294% 2.65mg	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	880% 70.4mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	463% 10.6mg	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	144% 1010mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1000% 550μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	558% 8370mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	136% 15mg	11mg per day for Men 19-50 years
Water	12.8% 473g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Crackers, melba toast, wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Crackers, melba toast, wheat:

• 1 kilogram of Baked Potato Skin has 1.7 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 6 times more Vitamin B9 than Baked Potato Skin.
• 1 kilogram of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Crackers, melba toast, wheat:

• 1 kilogram of Baked Potato Skin has 3.1 times more Copper, 1.6 times more Iron and 3.9 times more Potassium than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 1.3 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 78.6 times more Selenium, 39.9 times more Sodium and 3.1 times more Zinc than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, melba toast, wheat contains 1.9 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 1.7 times more Carbohydrate and 3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, melba toast, wheat offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6