Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Potato Skin	17%	1%	82%

Macro Nutrients

	Crackers, standard snack-type, regular	Potato Skin	Recommended Dietary Allowance
Energy	25% 723kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.9g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	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	67% 87g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 9.85g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	17% 9.4g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	49% 0.59mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	32.6% 130μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Potato Skin	Recommended Dietary Allowance
Calcium	17% 170mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	71.4% 5.7mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	50.2% 352mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	68.6% 1029mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Potato Skin:

• 5 ounces of Crackers, standard snack-type, regular have 19.8 times more Vitamin B1, 12 times more Vitamin B2, 4.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.4 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 3.8 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• 5 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Crackers, standard snack-type, regular as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular vs Potato Skin:

• 5 ounces of Crackers, standard snack-type, regular have 4 times more Calcium, 1.2 times more Iron, 6.5 times more Phosphorus, 22.3 times more Selenium, 72.6 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 4.1 times more Copper, 1.3 times more Magnesium, 3.5 times more Potassium and 26.5 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Potato Skin contain similar levels of Manganese per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, regular have 8.8 times more Energy, 264.3 times more Fat, 213.9 times more Saturated Fat, 154.6 times more Omega 3, 361.6 times more Omega 6, 4.9 times more Carbohydrate and 2.6 times more Protein than Potato Skin.
• Both Crackers, standard snack-type, regular and Potato Skin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6