Comparing Nutrients in 7 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Baked Potato Skin	Recommended Dietary Allowance
Energy	31.2% 905kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	70.3% 91g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	3.83% 2.78g	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	0.82% 0.6g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 6.35g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	94% 1.2mg	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	3.47% 14μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	29.8% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	180% 1.62mg	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	14% 1.1mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	53% 1.22mg	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	16% 113mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain 2 times more Vitamin B1, 4.9 times more Vitamin B3, 8.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 7 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Baked Potato Skin:

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 42.4 times more Sodium than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 9.4 times more Copper, 12.6 times more Iron, 2.9 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus and 6.7 times more Potassium than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Baked Potato Skin contain similar levels of Calcium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.3 times more Energy, 154.1 times more Fat, 219.7 times more Saturated Fat, 3.4 times more Omega 3, 41.5 times more Omega 6, 1.7 times more Carbohydrate and 2.8 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.6 times more Fiber and 1.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6