Comparing Nutrients in 1 pound Baked Potato Skin VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Baked Potato Skin	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	31% 898kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	309% 52.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	214% 278g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	51% 37g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 31.5g	g per day for Men 19-50 years
Fiber	94% 36g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	22% 0.29mg	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	104% 417μg	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	68% 61.2mg	0% 0mg	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	1.2% 0.18mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	15.4% 154mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	52.4% 0.47mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	97% 2.23mg	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	161% 1125mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Crackers, standard snack-type, regular:

• 1 pound of Baked Potato Skin has 2.1 times more Vitamin B5, 9.7 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 3.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4.2 times more Vitamin B9, 75.8 times more Vitamin E and 40.8 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Crackers, standard snack-type, regular:

• 1 pound of Baked Potato Skin has 7.9 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese and 4.9 times more Potassium than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 3.5 times more Calcium, 2.5 times more Phosphorus, 9.6 times more Selenium and 34.6 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, standard snack-type, regular contain similar levels of Zinc per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 3.4 times more Fiber than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 2.6 times more Energy, 264.3 times more Fat, 213.9 times more Saturated Fat, 154.6 times more Omega 3, 361.6 times more Omega 6, 1.3 times more Carbohydrate, 5.8 times more Sugars and 1.5 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6