Comparing Nutrients in 7 ounces Crackers, whole-wheat VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Energy	29.2% 847kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	106% 138g	70.3% 91g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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	0% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	37.5% 21g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	30% 0.36mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	14% 55.6μg	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	18.7% 2.8mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	83% 6.63mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	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	94% 657mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.16% 5.83g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat 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, whole-wheat vs Baked Potato Skin:

• 7 ounces of Crackers, whole-wheat have 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9, 35.3 times more Vitamin E and 16 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 5 times more Vitamin B2, 3.3 times more Vitamin B6 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Baked Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat 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, whole-wheat vs Baked Potato Skin:

• 7 ounces of Crackers, whole-wheat have 2.6 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 14.4 times more Selenium, 38.1 times more Sodium and 5.4 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Copper, 2.1 times more Iron and 1.7 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Baked Potato Skin contain similar levels of Calcium 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, whole-wheat have 2.2 times more Energy, 141.3 times more Fat, 79.3 times more Saturated Fat, 84.3 times more Omega 3, 190.5 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6