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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Crackers, rye, wafers, plain	Potato Skin	Recommended Dietary Allowance
Energy	52.2% 1515kcal	9.07% 263kcal	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	6.3% 4.6g	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	273% 104g	30% 11.3g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Potato 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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.6mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	51% 204μg	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Potato Skin	Recommended Dietary Allowance
Calcium	18% 181mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	337% 27mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	1058% 24.3mg	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	216% 1515mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	55% 1873mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	10.2% 378g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Potato Skin:

• 1 pound of Crackers, rye, wafers, plain has 20.3 times more Vitamin B1, 7.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 114 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Potato Skin provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Crackers, rye, wafers, plain as well as Raw Potato Skin 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 Potato Skin:

• 1 pound of Crackers, rye, wafers, plain has 1.3 times more Calcium, 1.8 times more Iron, 5.3 times more Magnesium, 8.9 times more Manganese, 8.8 times more Phosphorus, 79.3 times more Selenium, 55.7 times more Sodium and 8 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 16.7 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Potato Skin contain similar levels of Copper and Potassium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, rye, wafers, plain has 5.8 times more Energy, 4.8 times more Omega 3, 10.9 times more Omega 6, 6.5 times more Carbohydrate, 9.2 times more Fiber and 3.7 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6