Comparing Nutrients in 7 ounces Rice cake, cracker (include hain mini rice cakes) VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Baked Potato Skin	Recommended Dietary Allowance
Energy	27% 778kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	5.43% 1.74g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	3.83% 2.78g	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	22% 8.33g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	25% 14g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	94% 1.2mg	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	10.4% 41.7μg	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	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	16.4% 2.46mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	180% 1.62mg	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	37% 2.96mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.22mg	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	102% 714mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice cake, cracker (include hain mini rice cakes) VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice cake, cracker (include hain mini rice cakes) versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rice cake, cracker (include hain mini rice cakes) vs Baked Potato Skin:

• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have 1.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 31 times more Vitamin E than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Vitamin B1, 4.1 times more Vitamin B6 and more Vitamin C than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Baked Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Rice cake, cracker (include hain mini rice cakes) as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Rice cake, cracker (include hain mini rice cakes) vs Baked Potato Skin:

• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have 3 times more Magnesium, 3.6 times more Phosphorus, 35.1 times more Selenium, 3.4 times more Sodium and 6.1 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Calcium, 1.8 times more Copper, 4.7 times more Iron and 1.3 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have 2 times more Energy, 43 times more Fat, 33.7 times more Saturated Fat, 46.6 times more Omega 6, 1.8 times more Carbohydrate and 1.7 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Fiber than Rice cake, cracker (include hain mini rice cakes).
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Rice cake, cracker (include hain mini rice cakes) as well as Baked Potato Skin provide inadequate amounts of Omega 3 in seven ounces.