Comparing Nutrients in 7 ounces Baked Potato Skin VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	13.5% 393kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	117% 152g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	41.3% 15.7g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	15.7% 0.2mg	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	11% 43.7μg	65.5% 262μg	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	29.8% 26.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	58.4% 0.53mg	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	175% 14mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	92% 2.1mg	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	28.6% 200mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	111% 1661mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Crackers, melba toast, wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Crackers, melba toast, wheat:

• 7 ounces of Baked Potato Skin have 1.7 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 7 oz of Crackers, melba toast, wheat contain 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 6 times more Vitamin B9 than Baked Potato Skin.
• 7 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Crackers, melba toast, wheat:

• 7 ounces of Baked Potato Skin have 3.1 times more Copper, 1.6 times more Iron and 3.9 times more Potassium than Crackers, melba toast, wheat.
• While 7 oz of Crackers, melba toast, wheat contain 1.3 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 78.6 times more Selenium, 39.9 times more Sodium and 3.1 times more Zinc than Baked Potato Skin.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, melba toast, wheat contain 1.9 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 1.7 times more Carbohydrate and 3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Crackers, melba toast, wheat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6