Comparing Nutrients in 300 calories Crackers, rye, wafers, plain VS Potato Skin

Weight per 300 calories

• Crackers, rye, wafers, plain: 89.8g
• Potato Skin: 517g

Crackers, rye, wafers, plain have 5.8 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Crackers, rye, wafers, plain or Potato Skin?

Macros Ratio

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

Macro Nutrients

	Crackers, rye, wafers, plain	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	54% 20.6g	34% 13g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	95% 1.24mg	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	10% 40.4μg	22% 88μg	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	0.1% 0.09mg	65.5% 59mg	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	4.8% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Potato Skin	Recommended Dietary Allowance
Calcium	3.6% 36mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	243% 2.2mg	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	66.7% 5.34mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	210% 4.8mg	135% 3.1mg	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	43% 300mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	11.6% 431g	3700g per day for Men 19-50 years

Crackers, Rye, Wafers, Plain VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, rye, wafers, plain or Potato Skin?

Lets compare vitamin content per 300 calories of Crackers, rye, wafers, plain vs Potato Skin:

• 300 calories of Crackers, rye, wafers, plain have 3.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 656.5 times more Vitamin C than Crackers, rye, wafers, plain.
• 300 calories of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Crackers, rye, wafers, plain as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, rye, wafers, plain vs Potato Skin:

• 300 calories of Crackers, rye, wafers, plain have 1.5 times more Manganese, 1.5 times more Phosphorus, 13.8 times more Selenium, 9.7 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 4.3 times more Calcium, 5.3 times more Copper, 3.1 times more Iron, 4.8 times more Potassium and 95.9 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Potato Skin contain similar levels of Magnesium per 300 calories.
• 300 calories of Crackers, rye, wafers, plain lack sufficient amounts of Calcium
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, rye, wafers, plain have 1.6 times more Fiber than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.5 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Crackers, rye, wafers, plain as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.