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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Boiled Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	12.2% 354kcal	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	60% 78g	267% 347g	130g per day for Men 19-50 years
Sugars	NA	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	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	39.4% 15g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	23% 13g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato 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	12% 0.15mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	26.2% 23.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	20.4% 204mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	134% 1.2mg	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	344% 27.5mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	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	35% 245mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	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	4.23% 63.5mg	253% 3797mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	9.54% 353g	0.67% 25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Potato 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 Skin vs Crackers, melba toast, wheat:

• 1 pound of Boiled Potato Skin has 2.3 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 1 lb of Crackers, melba toast, wheat contains 13.2 times more Vitamin B1, 8.3 times more Vitamin B2, 4.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 13.2 times more Vitamin B9 than Boiled Potato Skin no Salt.
• 1 pound of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Boiled Potato Skin no 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 Skin vs Crackers, melba toast, wheat:

• 1 pound of Boiled Potato Skin has 3.3 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 2.8 times more Potassium and 14.1 times more Water than Crackers, melba toast, wheat.
• While 1 lb of Crackers, melba toast, wheat contains 1.9 times more Magnesium, 3.1 times more Phosphorus, 183.3 times more Selenium, 59.8 times more Sodium and 3.4 times more Zinc than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Crackers, melba toast, wheat contain similar levels of Calcium per one pound.
• 1 pound of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, melba toast, wheat contains 4.8 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 4.4 times more Carbohydrate, 2.2 times more Fiber and 4.5 times more Protein than Boiled Potato Skin no Salt.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6