Comparing Nutrients in 5 ounces Crackers, melba toast, wheat VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Crackers, melba toast, wheat	Potato Skin	Recommended Dietary Allowance
Energy	18.3% 530kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.15% 1.2g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	13.6% 17.6g	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	27.6% 10.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	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	50% 0.6mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	26% 0.34mg	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	46.8% 187μg	6.02% 24μg	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% 0mg	18% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Crackers, melba toast, wheat	Potato Skin	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	66.6% 0.6mg	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	79.7% 6.38mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	37% 0.85mg	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	33.4% 234mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	79% 1186mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, wheat VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, melba toast, wheat versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, melba toast, wheat vs Potato Skin:

• 5 ounces of Crackers, melba toast, wheat have 20.1 times more Vitamin B1, 7.9 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.8 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.3 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• 5 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Crackers, melba toast, wheat as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Crackers, melba toast, wheat vs Potato Skin:

• 5 ounces of Crackers, melba toast, wheat have 1.4 times more Calcium, 1.4 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 4.3 times more Phosphorus, 183.3 times more Selenium, 83.7 times more Sodium and 4.3 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.6 times more Copper, 2.8 times more Potassium and 15.1 times more Water than Crackers, melba toast, wheat.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, melba toast, wheat have 6.4 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 6.1 times more Carbohydrate, 3 times more Fiber and 5 times more Protein than Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6