Comparing Nutrients in 1 pound Potato Skin VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Potato Skin	Crackers, multigrain	Recommended Dietary Allowance
Energy	9.07% 263kcal	75.4% 2186kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	95% 93g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	46.8% 15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	386% 6.18g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	279% 47.3g	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	236% 307g	130g per day for Men 19-50 years
Sugars	NA	75% 54.4g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	21% 11.7g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, multigrain	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	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	41% 0.53mg	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	117% 467μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, multigrain	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	76% 0.68mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	NA	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	189% 1324mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	267% 4005mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crackers, multigrain per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Crackers, multigrain:

• 1 pound of Potato Skin has 2 times more Vitamin B6 and more Vitamin C than Crackers, multigrain.
• While 1 lb of Crackers, multigrain contains 24.8 times more Vitamin B1, 7.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 6.1 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Crackers, multigrain have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Crackers, multigrain:

• 1 pound of Potato Skin has 2.1 times more Calcium, 2.8 times more Copper, 1.3 times more Iron, 2.4 times more Potassium and 33.3 times more Water than Crackers, multigrain.
• While 1 lb of Crackers, multigrain contains 1.3 times more Magnesium, 7.7 times more Phosphorus, 87 times more Selenium, 88.3 times more Sodium and 2.8 times more Zinc than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, multigrain contains 8.3 times more Energy, 204 times more Fat, 126.9 times more Saturated Fat, 136.2 times more Omega 3, 326.2 times more Omega 6, 5.4 times more Carbohydrate, 1.4 times more Fiber and 2.8 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6