Comparing Nutrients in 7 ounces Crackers, rye, wafers, plain VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Crackers, rye, wafers, plain	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	23% 663kcal	5.95% 173kcal	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	2.76% 2g	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	120% 45.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	34% 19g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	45.6% 0.59mg	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	4.96% 20μg	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	28.7% 25.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	12% 0.27mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Boiled Potato Flesh, Cooked In Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, rye, wafers, plain versus 7 oz of Boiled Potato Flesh, Cooked In 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 Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Crackers, rye, wafers, plain have 4 times more Vitamin B1, 14.5 times more Vitamin B2, 4.5 times more Vitamin B9, 80 times more Vitamin E and 2.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 130 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Crackers, rye, wafers, plain as well as Boiled Potato Flesh, Cooked In Skin without Salt 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 Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Crackers, rye, wafers, plain have 8 times more Calcium, 2.5 times more Copper, 19.2 times more Iron, 5.5 times more Magnesium, 38.9 times more Manganese, 7.6 times more Phosphorus, 1.3 times more Potassium, 79.3 times more Selenium, 139.3 times more Sodium and 9.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 15.4 times more Water than Crackers, rye, wafers, plain.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, rye, wafers, plain have 3.8 times more Energy, 4.8 times more Omega 3, 10.9 times more Omega 6, 4 times more Carbohydrate, 12.7 times more Fiber and 5.1 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6