Comparing Nutrients in 7 ounces Potato Skin VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Potato Skin	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	3.97% 115kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	101% 132g	130g per day for Men 19-50 years
Sugars	NA	2.35% 1.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	13% 4.96g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	56.5% 0.73mg	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	8.43% 33.7μg	17.4% 69.5μg	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	25% 22.6mg	0% 0mg	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	NA	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	121% 1.1mg	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	80.4% 6.43mg	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	211% 4.86mg	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	10.8% 75.4mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crackers, gluten-free, multi-seeded and multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Potato Skin have more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 9.9 times more Vitamin B1, 4.6 times more Vitamin B2, 4.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Potato Skin have 23.2 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 7.9 times more Calcium, 1.3 times more Copper, 7.1 times more Magnesium, 4.1 times more Manganese, 9.8 times more Phosphorus, 58 times more Selenium, 43.8 times more Sodium and 7.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 7.8 times more Energy, 158.4 times more Fat, 79.6 times more Saturated Fat, 92.6 times more Omega 3, 157.4 times more Omega 6, 5.3 times more Carbohydrate, 4.1 times more Fiber and 4.4 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6