Comparing Nutrients in 1 pound Crackers, rye, wafers, plain VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Crackers, rye, wafers, plain	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	52.2% 1515kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	70.2% 91g	130g per day for Men 19-50 years
Sugars	6.3% 4.6g	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	273% 104g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.6mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	104% 1.36mg	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	51% 204μg	11.3% 45.4μg	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	0.5% 0.45mg	65.5% 59mg	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	24% 3.63mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	18% 181mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	337% 27mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	1058% 24.3mg	27.2% 0.63mg	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	216% 1515mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Boiled Potato Flesh, Cooked In Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, rye, wafers, plain vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Crackers, rye, wafers, plain has 4 times more Vitamin B1, 14.5 times more Vitamin B2, 4.5 times more Vitamin B9, 80 times more Vitamin E and 2.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 130 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Crackers, rye, wafers, plain as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, rye, wafers, plain vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Crackers, rye, wafers, plain has 8 times more Calcium, 2.5 times more Copper, 19.2 times more Iron, 5.5 times more Magnesium, 38.9 times more Manganese, 7.6 times more Phosphorus, 1.3 times more Potassium, 79.3 times more Selenium, 139.3 times more Sodium and 9.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 15.4 times more Water than Crackers, rye, wafers, plain.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, rye, wafers, plain has 3.8 times more Energy, 4.8 times more Omega 3, 10.9 times more Omega 6, 4 times more Carbohydrate, 12.7 times more Fiber and 5.1 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6