Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	13.6% 395kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.78% 1.53g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	267% 347g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	15% 8.5g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	36% 0.47mg	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	11.3% 45.4μg	150% 599μg	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	65.5% 59mg	0% 0mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	134% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	210% 4.83mg	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	28.5% 200mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	454% 249μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	253% 3797mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Crackers, melba toast, wheat per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Crackers, melba toast, wheat:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.9 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 1 lb of Crackers, melba toast, wheat contains 4 times more Vitamin B1, 15 times more Vitamin B2, 3.5 times more Vitamin B3 and 13.2 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Crackers, melba toast, wheat provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 1 pound of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Crackers, melba toast, wheat:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.6 times more Potassium and 14 times more Water than Crackers, melba toast, wheat.
• While 1 lb of Crackers, melba toast, wheat contains 8.6 times more Calcium, 1.4 times more Copper, 14.5 times more Iron, 2.5 times more Magnesium, 7.7 times more Manganese, 3.8 times more Phosphorus, 183.3 times more Selenium, 209.3 times more Sodium and 5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, melba toast, wheat contains 4.3 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 3.8 times more Carbohydrate, 4.1 times more Fiber and 6.9 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6