Comparing Nutrients in 7 ounces Nabisco, Nabisco Ritz Crackers VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Potato Skin	17%	1%	82%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Potato Skin	Recommended Dietary Allowance
Energy	33.7% 976kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	19% 24.7g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 12.6g	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	25.6% 14.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	35.7% 143μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Potato Skin	Recommended Dietary Allowance
Calcium	30.6% 306mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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	111% 8.87mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	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	77.4% 542mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Nabisco, Nabisco Ritz Crackers 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 Nabisco, Nabisco Ritz Crackers vs Potato Skin:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 21 times more Vitamin B1, 7 times more Vitamin B2, 4.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Nabisco, Nabisco Ritz Crackers vs Potato Skin:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 5.1 times more Calcium, 1.4 times more Iron, 7.2 times more Phosphorus, 15.3 times more Selenium, 88.2 times more Sodium and 1.7 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.4 times more Copper, 3.5 times more Potassium and 26.7 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Potato Skin contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 8.5 times more Energy, 232.1 times more Fat, 209.6 times more Saturated Fat, 123.2 times more Omega 3, 301.6 times more Omega 6, 5.1 times more Carbohydrate and 2.8 times more Protein than Potato Skin.
• Both Nabisco, Nabisco Ritz Crackers 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