Comparing Nutrients in 7 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Potato Skin	Recommended Dietary Allowance
Energy	34% 980kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	50.2% 48.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	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	89% 116g	70.3% 91g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	1.4% 1g	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	% 5.48g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	42.7% 171μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	27.3% 4.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Potato Skin	Recommended Dietary Allowance
Calcium	16% 161mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	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	68.7% 5.5mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	77.7% 544mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	106% 1590mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Baked Potato Skin:

• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 4 times more Vitamin B1, 2.6 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B9, 51.5 times more Vitamin E and 5.6 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.8 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Baked Potato Skin:

• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.4 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 15.4 times more Selenium, 38.1 times more Sodium and 2.3 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.5 times more Copper, 2.5 times more Iron and 2.7 times more Potassium than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.5 times more Energy, 245.4 times more Fat, 184.7 times more Saturated Fat, 142.2 times more Omega 6, 1.3 times more Carbohydrate, 7.5 times more Sugars and 2.7 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.4 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Baked Potato Skin provide inadequate amounts of Omega 3 in seven ounces.