Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, wheat, reduced fat	Baked Potato Skin	Recommended Dietary Allowance
Energy	21.7% 629kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	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	78% 101g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	2.74% 2g	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	1.72% 1.25g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	29.5% 11g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	67% 0.87mg	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	45% 180μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21.3% 19mg	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	11% 1.67mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	129% 1.16mg	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	89% 7.1mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	38% 0.87mg	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	52.2% 366mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Baked Potato Skin per 5 oz

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

Lets compare vitamin content per 5 ounces of Crackers, wheat, reduced fat vs Baked Potato Skin:

• 5 ounces of Crackers, wheat, reduced fat have 5.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.8 times more Vitamin B9, more Vitamin B12, 29.5 times more Vitamin E and 14.5 times more Vitamin K than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 1.7 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Crackers, wheat, reduced fat.
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, wheat, reduced fat as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Baked Potato Skin:

• 5 ounces of Crackers, wheat, reduced fat have 2.4 times more Calcium, 3.5 times more Manganese, 2.6 times more Phosphorus, 14.9 times more Selenium, 37 times more Sodium and 3.6 times more Zinc than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 3.7 times more Copper, 1.4 times more Iron and 2.7 times more Potassium than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Baked Potato Skin contain similar levels of Magnesium per five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, reduced fat have 2.2 times more Energy, 133.7 times more Fat, 81.2 times more Saturated Fat, 86.7 times more Omega 3, 193.1 times more Omega 6, 1.6 times more Carbohydrate, 10.7 times more Sugars and 2.2 times more Protein than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2.3 times more Fiber than Crackers, wheat, reduced fat.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6