Comparing Nutrients in 1 kilogram Baked Potato Skin VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Baked Potato Skin	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	68.3% 1980kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	618% 804g	130g per day for Men 19-50 years
Sugars	19.3% 14g	14% 10g	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	603% 229g	38g per day for Men 19-50 years
Protein	76.6% 43g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, rye, wafers, plain	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	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	208% 2.7mg	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	113% 450μg	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	1.1% 1mg	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	2.67% 0.4mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	34% 340mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	512% 4.6mg	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	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	2333% 53.7mg	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	477% 3340mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	255% 28mg	11mg per day for Men 19-50 years
Water	12.8% 473g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Crackers, rye, wafers, plain per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Crackers, rye, wafers, plain:

• 1 kilogram of Baked Potato Skin has 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 135 times more Vitamin C than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 3.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B9, 20 times more Vitamin E and 3.4 times more Vitamin K than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Crackers, rye, wafers, plain:

• 1 kilogram of Baked Potato Skin has 1.8 times more Copper than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 2.8 times more Magnesium, 8.7 times more Manganese, 3.3 times more Phosphorus, 34 times more Selenium, 26.5 times more Sodium and 5.7 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, rye, wafers, plain contain similar levels of Calcium, Iron and Potassium per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, rye, wafers, plain contains 1.7 times more Energy, 4.8 times more Omega 3, 10.9 times more Omega 6, 1.7 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6