Comparing Nutrients in 1 pound Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Energy	71.3% 2068kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 14.5g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	83.4% 1.1mg	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	7.94% 31.8μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	57.5% 51.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Calcium	12.7% 127mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	213% 1.9mg	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	31.8% 2.54mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	119% 2.73mg	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	37% 259mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	269% 4037mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Potato Skin:

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 2.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.6 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 1 pound for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Potato Skin:

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.5 times more Phosphorus, 89 times more Sodium and 1.3 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.9 times more Copper, 5.8 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 4.8 times more Potassium and 33.6 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Potato Skin contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 7.9 times more Energy, 154.1 times more Fat, 219.7 times more Saturated Fat, 3.4 times more Omega 3, 41.5 times more Omega 6 and 6.2 times more Carbohydrate than Potato Skin.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Potato Skin offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6