Comparing Nutrients in 5 ounces Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	70.5% 92g	130g per day for Men 19-50 years
Sugars	NA	1.62% 1.18g	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	0% 0g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	8.72% 0.11mg	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	6.02% 24μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	22% 0.2mg	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	57.4% 4.6mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	34.5% 0.79mg	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	7.7% 54mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.13% 4.72g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 5 ounces of Potato Skin have 3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 40 times more Vitamin B1, 12.2 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 5 ounces for Potato Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 5 ounces of Potato Skin have 3 times more Copper, 2.5 times more Potassium and 25 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3.4 times more Calcium, 1.4 times more Iron, 5.4 times more Phosphorus, 118.7 times more Sodium and 3.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 7.9 times more Energy, 172.9 times more Fat, 100.5 times more Saturated Fat, 37.6 times more Omega 3, 94.8 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Fiber and 4.3 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6