Comparing Nutrients in 7 ounces Crackers, saltines, fat-free, low-sodium VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Baked Potato Skin	Recommended Dietary Allowance
Energy	27% 780kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	126% 163g	70.3% 91g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	14% 5.36g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	37.2% 21g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	85.7% 1.03mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	61.5% 246μg	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% 0mg	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	1.6% 0.24mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.72μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	192% 15.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	32% 224mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	112% 1685mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium vs Baked Potato Skin:

• 7 ounces of Crackers, saltines, fat-free, low-sodium have 4.2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.6 times more Vitamin B9 and 2.9 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.2 times more Vitamin B5, 7.2 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• 7 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Crackers, saltines, fat-free, low-sodium as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines, fat-free, low-sodium vs Baked Potato Skin:

• 7 ounces of Crackers, saltines, fat-free, low-sodium have 30.6 times more Selenium, 40.4 times more Sodium and 1.9 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.5 times more Calcium, 5.6 times more Copper, 1.7 times more Magnesium and 5 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Baked Potato Skin contain similar levels of Iron, Manganese and Phosphorus 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, saltines, fat-free, low-sodium have 2 times more Energy, 3.8 times more Omega 3, 20.2 times more Omega 6, 1.8 times more Carbohydrate and 2.4 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.9 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6