Comparing Nutrients in 7 ounces Potato Skin VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Potato Skin	Crackers, water biscuits	Recommended Dietary Allowance
Energy	3.97% 115kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	27.5% 4.67g	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	111% 144g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	37% 14g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, water biscuits	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	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	6.26% 0.081mg	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	12% 47.6μg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	29.3% 0.26mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crackers, water biscuits per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Crackers, water biscuits:

• 7 ounces of Potato Skin have 5.8 times more Vitamin B6 and more Vitamin C than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 5.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Crackers, water biscuits provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Crackers, water biscuits have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Crackers, water biscuits:

• 7 ounces of Potato Skin have more Calcium, 3.2 times more Copper, more Iron, 4.2 times more Potassium and 7.6 times more Water than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 2.6 times more Phosphorus, 104.3 times more Selenium, 57.1 times more Sodium and 1.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Crackers, water biscuits contain similar levels of Magnesium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, water biscuits contain 6.6 times more Energy, 71.4 times more Fat, 10.4 times more Omega 3, 73.5 times more Omega 6, 5.9 times more Carbohydrate, 2.8 times more Fiber and 2.8 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6