Comparing Nutrients in 1 pound Potato Skin VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Potato Skin	Crackers, water biscuits	Recommended Dietary Allowance
Energy	9.07% 263kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	62.8% 10.7g	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	254% 330g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	84.8% 32.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, water biscuits	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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	32.7% 5.23mg	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	14.3% 0.19mg	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	27.2% 109μg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	13.6% 136mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	67% 0.6mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	21.6% 91mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	10.2% 378g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crackers, water biscuits per 1 lb

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

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

• 1 pound of Potato Skin has 5.8 times more Vitamin B6 and more Vitamin C than Crackers, water biscuits.
• While 1 lb of Crackers, water biscuits contains 5.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Crackers, water biscuits provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Crackers, water biscuits have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has more Calcium, 3.2 times more Copper, more Iron, 4.2 times more Potassium and 7.6 times more Water than Crackers, water biscuits.
• While 1 lb of Crackers, water biscuits contains 2.6 times more Phosphorus, 104.3 times more Selenium, 57.1 times more Sodium and 1.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Crackers, water biscuits contain similar levels of Magnesium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, water biscuits contains 6.6 times more Energy, 71.4 times more Fat, 10.4 times more Omega 3, 73.5 times more Omega 6, 5.9 times more Carbohydrate, 2.8 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