Comparing Nutrients in 7 ounces Crackers, wheat, low salt VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Crackers, wheat, low salt	Boiled Potato Skin	Recommended Dietary Allowance
Energy	32.4% 939kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	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	99% 129g	26.3% 34g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	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	23.5% 8.93g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	30.5% 17g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Boiled 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	83.5% 1mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	25% 99μg	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% 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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	9.72% 97mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	109% 8.73mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	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	62.4% 437mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Boiled Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, wheat, low salt 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, wheat, low salt vs Boiled Potato Skin:

• 7 ounces of Crackers, wheat, low salt have 15.8 times more Vitamin B1, 9.1 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 5 times more Vitamin B9 than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 1.8 times more Vitamin B6 and more Vitamin C than Crackers, wheat, low salt.
• 7 ounces of Crackers, wheat, low salt have insufficient amounts of Vitamin C
• Both Crackers, wheat, low salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, wheat, low salt vs Boiled Potato Skin:

• 7 ounces of Crackers, wheat, low salt have 2.1 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus, 112.3 times more Selenium, 13.6 times more Sodium and 3.6 times more Zinc than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 2.8 times more Copper, 1.4 times more Iron, 2 times more Potassium and 25.1 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled Potato Skin contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, low salt have 6.1 times more Energy, 206 times more Fat, 199.2 times more Saturated Fat, 14 times more Omega 3, 82.9 times more Omega 6, 3.8 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Boiled Potato Skin.
• 7 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6