Comparing Nutrients in 300 calories Baked Potato Skin VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Baked Potato Skin: 152g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

Crackers, gluten-free, multi-seeded and multigrain have 2.3 times more energy per unit of mass than Baked Potato Skin, which is very high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Baked Potato Skin	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	33.8% 44g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	0.79% 0.57g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	31.5% 12g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	19% 0.25mg	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	8.33% 33.3μg	5.8% 23μg	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	22.7% 20.5mg	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	0.4% 0.061mg	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	40.4% 0.36mg	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	133% 10.7mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	70.6% 1.62mg	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	22% 153mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.064% 2.38g	3700g per day for Men 19-50 years

Baked Potato Skin VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Baked Potato Skin have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 16.4 times more Vitamin E and 3.5 times more Vitamin K than Baked Potato Skin.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Crackers, gluten-free, multi-seeded and multigrain:

• 300 calories of Baked Potato Skin have 3.4 times more Copper, 5.7 times more Iron and 3.4 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 3.1 times more Calcium, 1.7 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 10.9 times more Selenium, 9.1 times more Sodium and 2.4 times more Zinc than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 1.6 times more Carbohydrate and 1.8 times more Fiber than Crackers, gluten-free, multi-seeded and multigrain.
• While 300 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 69.2 times more Fat, 40.5 times more Omega 3 and 68.8 times more Omega 6 than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6