Comparing Nutrients in 1 pound Crackers, whole-wheat VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Crackers, whole-wheat	Boiled Potato Skin	Recommended Dietary Allowance
Energy	66.8% 1937kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	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	243% 315g	60% 78g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	0% 0g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	85.7% 48g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Boiled 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	68.8% 0.83mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	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% 0mg	26.2% 23.6mg	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	42.6% 6.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	16.3% 163mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	443% 4mg	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	189% 15mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	264% 6.07mg	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	214% 1501mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Boiled Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, whole-wheat vs Boiled Potato Skin:

• 1 pound of Crackers, whole-wheat has 5.7 times more Vitamin B1, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.7 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, whole-wheat.
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, whole-wheat vs Boiled Potato Skin:

• 1 pound of Crackers, whole-wheat has 3.7 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 33.7 times more Selenium, 57.1 times more Sodium and 6 times more Zinc than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 2.1 times more Copper, 1.8 times more Iron and 26.5 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled Potato Skin contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat has 5.5 times more Energy, 141.3 times more Fat, 79.3 times more Saturated Fat, 84.3 times more Omega 3, 190.5 times more Omega 6, 4 times more Carbohydrate, 3.1 times more Fiber and 3.7 times more Protein than Boiled Potato Skin.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6