Comparing Nutrients in 100 grams Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Energy	15.7% 456kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	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	0.41% 0.3g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	18.4% 0.24mg	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	1.75% 7μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.7% 11.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Potato Skin	Recommended Dietary Allowance
Calcium	2.8% 28mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	47% 0.42mg	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	7% 0.56mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	26% 0.6mg	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	8.14% 57mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.067% 2.48g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Potato Skin:

• 100 grams of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.6 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 100 grams of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 100 grams for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Potato Skin:

• 100 grams of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Phosphorus, 89 times more Sodium and 1.3 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 4.9 times more Copper, 5.8 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 4.8 times more Potassium and 33.6 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Potato Skin contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 7.9 times more Energy, 154.1 times more Fat, 219.7 times more Saturated Fat, 3.4 times more Omega 3, 41.5 times more Omega 6 and 6.2 times more Carbohydrate than Potato Skin.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Potato Skin offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6