Comparing Nutrients in 7 ounces Potato Skin VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Potato Skin	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	3.97% 115kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	7.55% 1.3g	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	126% 163g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, saltines, fat-free, low-sodium	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	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	13% 0.17mg	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	61.5% 246μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	32% 0.29mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crackers, saltines, fat-free, low-sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Crackers, saltines, fat-free, low-sodium:

• 7 ounces of Potato Skin have 2.8 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While 7 oz of Crackers, saltines, fat-free, low-sodium contain 24.7 times more Vitamin B1, 15.5 times more Vitamin B2, 5.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 7.3 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Crackers, saltines, fat-free, low-sodium:

• 7 ounces of Potato Skin have 1.4 times more Calcium, 2.9 times more Copper, 3.6 times more Potassium and 24.5 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 7 oz of Crackers, saltines, fat-free, low-sodium contain 2.4 times more Iron, 3 times more Phosphorus, 71.3 times more Selenium, 84.9 times more Sodium and 2.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Crackers, saltines, fat-free, low-sodium 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 oz of Crackers, saltines, fat-free, low-sodium contain 6.8 times more Energy, 3.8 times more Omega 3, 20.2 times more Omega 6, 6.6 times more Carbohydrate and 4.1 times more Protein than Raw Potato Skin.
• Both Potato Skin and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6