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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Baked Potato Skin	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	31% 898kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	81% 26g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	35.4% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	268% 349g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	24.4% 17.7g	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	1.88% 1.36g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 14.5g	g per day for Men 19-50 years
Fiber	94% 36g	36% 13.6g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	24.4% 0.32mg	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	25% 100μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	44% 0.39mg	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	399% 32mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	59% 1.36mg	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	65.4% 458mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	269% 4037mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	18% 2mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.3% 11.2g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Potato Skin has 2 times more Vitamin B1, 4.9 times more Vitamin B3, 8.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Baked Potato Skin and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

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

• 1 pound of Baked Potato Skin has 1.2 times more Calcium, 9.4 times more Copper, 12.6 times more Iron, 2.9 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus and 6.7 times more Potassium than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 42.4 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 2.6 times more Fiber and 1.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 2.3 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, 1.7 times more Carbohydrate and 2.8 times more Sugars than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6