Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Potato Skin	17%	1%	82%

Macro Nutrients

	Crackers, standard snack-type, regular	Potato Skin	Recommended Dietary Allowance
Energy	35% 1012kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	192% 3.07g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	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	94% 122g	19% 24.7g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	23.5% 13g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.64mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	45.6% 183μg	8.43% 33.7μg	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	25% 22.6mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Potato Skin	Recommended Dietary Allowance
Calcium	24% 238mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	100% 8mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	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	70.3% 492mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	96% 1441mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Potato Skin:

• 7 ounces of Crackers, standard snack-type, regular have 19.8 times more Vitamin B1, 12 times more Vitamin B2, 4.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.4 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.8 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• 7 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Crackers, standard snack-type, regular as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, regular vs Potato Skin:

• 7 ounces of Crackers, standard snack-type, regular have 4 times more Calcium, 1.2 times more Iron, 6.5 times more Phosphorus, 22.3 times more Selenium, 72.6 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.1 times more Copper, 1.3 times more Magnesium, 3.5 times more Potassium and 26.5 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Potato Skin contain similar levels of Manganese per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, regular have 8.8 times more Energy, 264.3 times more Fat, 213.9 times more Saturated Fat, 154.6 times more Omega 3, 361.6 times more Omega 6, 4.9 times more Carbohydrate and 2.6 times more Protein than Potato Skin.
• Both Crackers, standard snack-type, regular and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6