Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	13.6% 395kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	9.3% 1.6g	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	281% 365g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	6.3% 4.6g	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	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	273% 104g	38g per day for Men 19-50 years
Protein	15% 8.5g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Crackers, rye, wafers, plain	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	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	51.6% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	95% 1.23mg	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	51% 204μg	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	0.5% 0.45mg	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	0.3% 0.045mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	232% 2.1mg	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	337% 27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	1058% 24.3mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Crackers, rye, wafers, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Crackers, rye, wafers, plain 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, rye, wafers, plain:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 130 times more Vitamin C than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 4 times more Vitamin B1, 14.5 times more Vitamin B2, 4.5 times more Vitamin B9, 80 times more Vitamin E and 2.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Crackers, rye, wafers, plain provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Crackers, rye, wafers, plain:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 15.4 times more Water than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 8 times more Calcium, 2.5 times more Copper, 19.2 times more Iron, 5.5 times more Magnesium, 38.9 times more Manganese, 7.6 times more Phosphorus, 1.3 times more Potassium, 79.3 times more Selenium, 139.3 times more Sodium and 9.3 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, rye, wafers, plain contains 3.8 times more Energy, 4.8 times more Omega 3, 10.9 times more Omega 6, 4 times more Carbohydrate, 12.7 times more Fiber and 5.1 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