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

Weight per 300 calories

• Potato Skin: 517g
• Crackers, rye, wafers, seasoned: 78.7g

Crackers, rye, wafers, seasoned have 6.6 times more energy per unit of mass than Raw Potato Skin, which is high in comparison to other foods. Potato Skin having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Potato Skin	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	3.17% 1g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	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	34% 13g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	11.5% 0.15mg	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	22% 88μg	10.2% 41μg	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	65.5% 59mg	0.087% 0.079mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	43.3% 0.39mg	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	209% 16.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	81% 1.87mg	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	28% 197mg	34.5% 242mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	46.6% 698mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	11.6% 431g	0.085% 3.15g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Potato Skin have 2.7 times more Vitamin B3, 3.6 times more Vitamin B5, 8.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 748.9 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 2.3 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Potato Skin have 4.5 times more Calcium, 5.6 times more Copper, 7 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 6 times more Potassium and 136.8 times more Water than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 16.5 times more Selenium and 13.5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Crackers, rye, wafers, seasoned contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium
• 300 calories of Crackers, rye, wafers, seasoned lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.9 times more Protein than Crackers, rye, wafers, seasoned.
• While 300 kcal of Crackers, rye, wafers, seasoned contain 14 times more Fat, 4.8 times more Omega 3, 15.6 times more Omega 6 and 1.3 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6