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

Weight per 300 calories

• Baked Potato Skin: 152g
• Crackers, rye, wafers, plain: 89.8g

Crackers, rye, wafers, plain have 1.7 times more energy per unit of mass than Baked Potato Skin, which is 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, rye, wafers, plain?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Baked Potato Skin	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	1.84% 0.31g	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	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	1.25% 0.91g	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	31.5% 12g	54% 20.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	15.4% 8.62g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, rye, wafers, plain	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	8.88% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	18.7% 0.24mg	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	8.33% 33.3μg	10% 40.4μg	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	0.1% 0.09mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	4.27% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	46% 0.41mg	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	66.7% 5.34mg	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	210% 4.8mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.12% 4.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Baked Potato Skin have 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 227.7 times more Vitamin C than Crackers, rye, wafers, plain.
• While 300 kcal of Crackers, rye, wafers, plain contain 2.1 times more Vitamin B1 and 1.6 times more Vitamin B2 than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, rye, wafers, plain provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Baked Potato Skin have 3 times more Copper, 2 times more Iron and 2 times more Potassium than Crackers, rye, wafers, plain.
• While 300 kcal of Crackers, rye, wafers, plain contain 1.7 times more Magnesium, 5.2 times more Manganese, 2 times more Phosphorus, 20.2 times more Selenium, 15.7 times more Sodium and 3.4 times more Zinc than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Baked Potato Skin as well as Crackers, rye, wafers, plain lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Crackers, rye, wafers, plain contain 1.7 times more Fiber and 1.3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, rye, wafers, plain offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Baked Potato Skin as well as Crackers, rye, wafers, plain provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.