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

Macros Ratio

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

Macro Nutrients

	Baked Potato Skin	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	9.68% 281kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	51.5% 8.76g	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	78% 101g	130g per day for Men 19-50 years
Sugars	2.74% 2g	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	29.5% 11g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	11% 6.1g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, wheat, reduced fat	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	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	16.4% 0.21mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 5 ounces of Baked Potato Skin have 3.7 times more Copper, 1.4 times more Iron and 2.7 times more Potassium than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 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.
• Both Baked Potato Skin and Crackers, wheat, reduced fat 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 Baked Potato Skin have 2.3 times more Fiber than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 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.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6