Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Boiled Potato Skin	Recommended Dietary Allowance
Energy	28.6% 830kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	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	113% 147g	26.3% 34g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	66.5% 266μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11.5% 10.3mg	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	15.2% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	194% 1.74mg	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	138% 11mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	115% 2.66mg	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	29% 202mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Boiled Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines (includes oyster, soda, soup) versus 7 oz of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines (includes oyster, soda, soup) vs Boiled Potato Skin:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 21.9 times more Vitamin B1, 13.5 times more Vitamin B2, 5.3 times more Vitamin B3, 1.5 times more Vitamin B5, 13.4 times more Vitamin B9 and more Vitamin B12 than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 2.8 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 7 ounces of Boiled Potato Skin have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines (includes oyster, soda, soup) vs Boiled Potato Skin:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.9 times more Phosphorus, 34.3 times more Selenium, 67.2 times more Sodium and 1.6 times more Zinc than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 2.4 times more Calcium, 6.3 times more Copper, 1.3 times more Magnesium, 2 times more Manganese, 2.7 times more Potassium and 15.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Potato Skin contain similar levels of Iron per seven ounces.
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium
• 7 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 5.4 times more Energy, 86.4 times more Fat, 63.6 times more Saturated Fat, 55.3 times more Omega 3, 133.5 times more Omega 6, 4.3 times more Carbohydrate and 3.3 times more Protein than Boiled Potato Skin.
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6