Comparing Nutrients in 7 ounces Crackers, rye, wafers, plain VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, rye, wafers, plain	Baked Potato Skin	Recommended Dietary Allowance
Energy	23% 663kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	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	120% 45.4g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	34% 19g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	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	22.3% 89.3μg	11% 43.7μg	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	0.22% 0.2mg	29.8% 26.8mg	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	10.6% 1.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	147% 11.8mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	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	95% 663mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Baked Potato Skin:

• 7 ounces of Crackers, rye, wafers, plain have 3.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B9, 20 times more Vitamin E and 3.4 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 135 times more Vitamin C than Crackers, rye, wafers, plain.
• 7 ounces of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, rye, wafers, plain as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, rye, wafers, plain vs Baked Potato Skin:

• 7 ounces of Crackers, rye, wafers, plain have 2.8 times more Magnesium, 8.7 times more Manganese, 3.3 times more Phosphorus, 34 times more Selenium, 26.5 times more Sodium and 5.7 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.8 times more Copper than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Baked Potato Skin contain similar levels of Calcium, Iron and Potassium per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, rye, wafers, plain have 1.7 times more Energy, 4.8 times more Omega 3, 10.9 times more Omega 6, 1.7 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6