Comparing Nutrients in 1 pound Potato Skin VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Potato Skin	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	281% 365g	130g per day for Men 19-50 years
Sugars	NA	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	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	273% 104g	38g per day for Men 19-50 years
Protein	21% 11.7g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Potato 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	7.94% 0.095mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	51.6% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	13.6% 136mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	232% 2.1mg	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	337% 27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	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	3.02% 45.4mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crackers, rye, wafers, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato 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 Potato Skin vs Crackers, rye, wafers, plain:

• 1 pound of Potato Skin has 114 times more Vitamin C than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 20.3 times more Vitamin B1, 7.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Crackers, rye, wafers, plain provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Raw Potato Skin 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 Potato Skin vs Crackers, rye, wafers, plain:

• 1 pound of Potato Skin has 16.7 times more Water than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 1.3 times more Calcium, 1.8 times more Iron, 5.3 times more Magnesium, 8.9 times more Manganese, 8.8 times more Phosphorus, 79.3 times more Selenium, 55.7 times more Sodium and 8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Crackers, rye, wafers, plain contain similar levels of Copper and Potassium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, rye, wafers, plain contains 5.8 times more Energy, 4.8 times more Omega 3, 10.9 times more Omega 6, 6.5 times more Carbohydrate, 9.2 times more Fiber and 3.7 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6