Comparing Nutrients in 1 kilogram Potato Skin VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rice crackers	10%	11%	79%

Macro Nutrients

	Potato Skin	Rice crackers	Recommended Dietary Allowance
Energy	20% 580kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	636% 826g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	65.8% 25g	0% 0g	38g per day for Men 19-50 years
Protein	46% 25.7g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rice crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	346% 55.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	324% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	426% 5.54mg	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	42.5% 170μg	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	127% 114mg	0% 0mg	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	NA	84% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Rice crackers	Recommended Dietary Allowance
Calcium	30% 300mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	334% 3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	405% 32.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	1770% 40.7mg	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	54.3% 380mg	517% 3620mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	464% 255μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	200% 22mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.03% 1.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Rice crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Rice crackers:

• 1 kilogram of Potato Skin has more Vitamin C than Rice crackers.
• While 1 kg of Rice crackers contains 20.8 times more Vitamin B1, 2.7 times more Vitamin B2, 5.4 times more Vitamin B3, 5.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Rice crackers have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Rice crackers:

• 1 kilogram of Potato Skin has more Calcium, 1.4 times more Copper, more Iron, 1.7 times more Potassium and 757.2 times more Water than Rice crackers.
• While 1 kg of Rice crackers contains 6.8 times more Magnesium, 6.8 times more Manganese, 9.5 times more Phosphorus, 85 times more Selenium, 23.3 times more Sodium and 6.3 times more Zinc than Raw Potato Skin.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has more Fiber than Rice crackers.
• While 1 kg of Rice crackers contains 7.2 times more Energy, 50 times more Fat, 5.9 times more Omega 3, 49.4 times more Omega 6, 6.6 times more Carbohydrate and 3.9 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber