Comparing Nutrients in 500 calories Potato Skin VS Crackers, melba toast, wheat

Weight per 500 calories

• Potato Skin: 862g
• Crackers, melba toast, wheat: 134g

Crackers, melba toast, wheat have 6.4 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 500 calories - Potato Skin or Crackers, melba toast, wheat?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.17% 3.07g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.18% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	78.6% 102g	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	56.7% 21.6g	26% 9.9g	38g per day for Men 19-50 years
Protein	39.6% 22g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	10.6% 0.14mg	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	36.6% 147μg	44% 176μg	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	109% 98mg	0% 0mg	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, melba toast, wheat	Recommended Dietary Allowance
Calcium	26% 259mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	39.4% 0.35mg	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	349% 28mg	75.2% 6mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	62% 1.42mg	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	46.8% 328mg	31.5% 221mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	74.6% 1119mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	19.4% 718g	0.2% 7.35g	3700g per day for Men 19-50 years

Potato Skin VS Crackers, Melba Toast, Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Crackers, melba toast, wheat?

Lets compare vitamin content per 500 calories of Potato Skin vs Crackers, melba toast, wheat:

• 500 calories of Potato Skin have 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 15 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 500 kcal of Crackers, melba toast, wheat contain 3.1 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Crackers, melba toast, wheat provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Crackers, melba toast, wheat:

• 500 calories of Potato Skin have 4.5 times more Calcium, 10.3 times more Copper, 4.6 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 1.5 times more Phosphorus, 18 times more Potassium, 1.5 times more Zinc and 97.7 times more Water than Crackers, melba toast, wheat.
• While 500 kcal of Crackers, melba toast, wheat contain 28.4 times more Selenium and 13 times more Sodium than Raw Potato Skin.
• 500 calories of Potato Skin lack sufficient amounts of Selenium
• 500 calories of Crackers, melba toast, wheat lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 2.2 times more Fiber and 1.3 times more Protein than Crackers, melba toast, wheat.
• Both Potato Skin and Crackers, melba toast, wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Potato Skin as well as Crackers, melba toast, wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.