Comparing Nutrients in 100 grams Crackers, melba toast, wheat VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Crackers, melba toast, wheat	Baked Potato Skin	Recommended Dietary Allowance
Energy	13% 374kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.05% 0.86g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	1.93% 1.4g	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	19.5% 7.4g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	23% 13g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	47.2% 0.61mg	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	33% 132μg	5.5% 22μg	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	15% 13.5mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	91% 0.82mg	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	56.3% 4.5mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	46.3% 1.06mg	26.8% 0.62mg	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	23.6% 165mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, wheat VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, melba toast, wheat versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, melba toast, wheat vs Baked Potato Skin:

• 100 grams of Crackers, melba toast, wheat have 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 6 times more Vitamin B9 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.7 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• 100 grams of Crackers, melba toast, wheat have insufficient amounts of Vitamin C
• Both Crackers, melba toast, wheat as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Crackers, melba toast, wheat vs Baked Potato Skin:

• 100 grams of Crackers, melba toast, wheat have 1.3 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 78.6 times more Selenium, 39.9 times more Sodium and 3.1 times more Zinc than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 3.1 times more Copper, 1.6 times more Iron and 3.9 times more Potassium than Crackers, melba toast, wheat.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, melba toast, wheat have 1.9 times more Energy, 23 times more Fat, 5 times more Omega 3, 26.8 times more Omega 6, 1.7 times more Carbohydrate and 3 times more Protein than Baked Potato Skin.
• Both Crackers, melba toast, wheat and Baked Potato Skin offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6