Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Crackers, whole-wheat	Boiled Potato Skin	Recommended Dietary Allowance
Energy	21% 605kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	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	76% 99g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	26.8% 15g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Boiled 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	21.5% 0.26mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	3.54% 14μg	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	8.2% 7.37mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	138% 1.24mg	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	59% 4.73mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	82.5% 1.9mg	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	67% 469mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Boiled Potato Skin per 5 oz

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

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat vs Boiled Potato Skin:

• 5 ounces of Crackers, whole-wheat have 5.7 times more Vitamin B1, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, whole-wheat.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat vs Boiled Potato Skin:

• 5 ounces of Crackers, whole-wheat have 3.7 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 33.7 times more Selenium, 57.1 times more Sodium and 6 times more Zinc than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 2.1 times more Copper, 1.8 times more Iron and 26.5 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled Potato Skin contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 5.5 times more Energy, 141.3 times more Fat, 79.3 times more Saturated Fat, 84.3 times more Omega 3, 190.5 times more Omega 6, 4 times more Carbohydrate, 3.1 times more Fiber and 3.7 times more Protein than Boiled Potato Skin.
• 5 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6