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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	9.68% 281kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.15% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	83.3% 108g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	29.5% 11g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	11.2% 0.15mg	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	7.8% 31μg	46.8% 187μg	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	21.3% 19mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	41.7% 0.38mg	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	125% 9.98mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	65.6% 1.5mg	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	20.5% 143mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	79% 1186mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.21% 7.8g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Potato Skin have 1.7 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 5 oz of Crackers, melba toast, wheat contain 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 6 times more Vitamin B9 than Baked Potato Skin.
• 5 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Baked Potato Skin have 3.1 times more Copper, 1.6 times more Iron and 3.9 times more Potassium than Crackers, melba toast, wheat.
• While 5 oz of Crackers, melba toast, wheat contain 1.3 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 78.6 times more Selenium, 39.9 times more Sodium and 3.1 times more Zinc than Baked Potato Skin.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, melba toast, wheat contain 1.9 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 1.7 times more Carbohydrate and 3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, melba toast, wheat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6