Comparing Nutrients in 1 pound Baked Potato Skin VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rice crackers	10%	11%	79%

Macro Nutrients

	Baked Potato Skin	Rice crackers	Recommended Dietary Allowance
Energy	31% 898kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	42.2% 7.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	288% 375g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 36g	0% 0g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rice crackers	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	165% 1.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	193% 2.5mg	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	25% 100μg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rice crackers	Recommended Dietary Allowance
Calcium	15.4% 154mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	803% 18.5mg	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	235% 1642mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.013% 0.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Rice crackers per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Rice crackers:

• 1 pound of Baked Potato Skin has more Vitamin C than Rice crackers.
• While 1 lb of Rice crackers contains 3.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 31.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Rice crackers provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 pound of Rice crackers have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Rice crackers:

• 1 pound of Baked Potato Skin has more Calcium, 2.7 times more Copper, more Iron and 2.4 times more Potassium than Rice crackers.
• While 1 lb of Rice crackers contains 3.6 times more Magnesium, 6.6 times more Manganese, 3.6 times more Phosphorus, 36.4 times more Selenium, 11.1 times more Sodium and 4.5 times more Zinc than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has more Fiber than Rice crackers.
• While 1 lb of Rice crackers contains 2.1 times more Energy, 50 times more Fat, 5.9 times more Omega 3, 49.4 times more Omega 6, 1.8 times more Carbohydrate and 2.3 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Rice crackers provide inadequate amounts of Fiber