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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	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	30% 11.3g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	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	7.94% 0.095mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	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	19.3% 77μg	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	57.5% 51.7mg	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

	Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	13.6% 136mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	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	3.02% 45.4mg	253% 3797mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.67% 25g	3700g per day for Men 19-50 years

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

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

• 1 pound of 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 20.1 times more Vitamin B1, 7.9 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.8 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Raw Potato Skin 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 Potato Skin vs Crackers, melba toast, wheat:

• 1 pound of Potato Skin has 1.6 times more Copper, 2.8 times more Potassium and 15.1 times more Water than Crackers, melba toast, wheat.
• While 1 lb of Crackers, melba toast, wheat contains 1.4 times more Calcium, 1.4 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 4.3 times more Phosphorus, 183.3 times more Selenium, 83.7 times more Sodium and 4.3 times more Zinc than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, melba toast, wheat contains 6.4 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 6.1 times more Carbohydrate, 3 times more Fiber and 5 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6