Comparing Nutrients in 1 pound Baked Potato Skin VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Baked Potato Skin	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	31% 898kcal	77.3% 2241kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	204% 265g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	65.7% 47.6g	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	3.2% 2.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 30g	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	93% 52g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	185% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	173% 27.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	51.6% 0.67mg	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	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	62.3% 9.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	15.4% 154mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	163% 1.47mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	155% 3.56mg	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	178% 1243mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	242% 3633mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Crackers, standard snack-type, sandwich, with peanut butter filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling:

• 1 pound of Baked Potato Skin has 1.8 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 4 times more Vitamin B1, 2.6 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B9, 51.5 times more Vitamin E and 5.6 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, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling:

• 1 pound of Baked Potato Skin has 2.5 times more Copper, 2.5 times more Iron and 2.7 times more Potassium than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 2.4 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 15.4 times more Selenium, 38.1 times more Sodium and 2.3 times more Zinc than Baked Potato Skin.
• 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, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 2.5 times more Energy, 245.4 times more Fat, 184.7 times more Saturated Fat, 142.2 times more Omega 6, 1.3 times more Carbohydrate, 7.5 times more Sugars and 2.7 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 in one pound.