Comparing Nutrients in 1 pound Crackers, wheat, reduced fat VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, wheat, reduced fat	Baked Potato Skin	Recommended Dietary Allowance
Energy	69.4% 2014kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	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	250% 324g	161% 209g	130g per day for Men 19-50 years
Sugars	94% 68g	8.76% 6.35g	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	5.5% 4g	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	% 7.03g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	94% 36g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	214% 2.8mg	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	144% 576μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	68% 61.2mg	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	35.7% 5.35mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	36.3% 363mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	412% 3.7mg	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	285% 22.8mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	419% 9.65mg	121% 2.8mg	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	167% 1170mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	85.8% 47μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, reduced fat versus 1 lb of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, wheat, reduced fat vs Baked Potato Skin:

• 1 pound of Crackers, wheat, reduced fat has 5.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.8 times more Vitamin B9, more Vitamin B12, 29.5 times more Vitamin E and 14.5 times more Vitamin K than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.7 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Crackers, wheat, reduced fat.
• 1 pound of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, wheat, reduced fat as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, wheat, reduced fat vs Baked Potato Skin:

• 1 pound of Crackers, wheat, reduced fat has 2.4 times more Calcium, 3.5 times more Manganese, 2.6 times more Phosphorus, 14.9 times more Selenium, 37 times more Sodium and 3.6 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 3.7 times more Copper, 1.4 times more Iron and 2.7 times more Potassium than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Baked Potato Skin contain similar levels of Magnesium per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, reduced fat has 2.2 times more Energy, 133.7 times more Fat, 81.2 times more Saturated Fat, 86.7 times more Omega 3, 193.1 times more Omega 6, 1.6 times more Carbohydrate, 10.7 times more Sugars and 2.2 times more Protein than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.3 times more Fiber than Crackers, wheat, reduced fat.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6