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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Energy	31.2% 905kcal	3.97% 115kcal	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	0.82% 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	13% 4.96g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	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

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	4.47% 165g	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 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 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 Potato Skin:

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1

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

• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Phosphorus, 89 times more Sodium and 1.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.9 times more Copper, 5.8 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 4.8 times more Potassium and 33.6 times more Water 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 Potato Skin contain similar levels of Calcium 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 7.9 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 and 6.2 times more Carbohydrate than Potato Skin.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6