Comparing Nutrients in 100 grams Crackers, wheat, low salt VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Crackers, wheat, low salt	Boiled Potato Skin	Recommended Dietary Allowance
Energy	16.3% 473kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	16% 5.18g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	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	50% 65g	13.2% 17.2g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	12% 4.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	12.5% 50μg	2.5% 10μg	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	5.78% 5.2mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	4.9% 49mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	98% 0.88mg	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	55% 4.4mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	58% 1.34mg	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	31.4% 220mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Boiled Potato Skin per 100 g

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

Lets compare vitamin content per 100 grams of Crackers, wheat, low salt vs Boiled Potato Skin:

• 100 grams of Crackers, wheat, low salt have 15.8 times more Vitamin B1, 9.1 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 5 times more Vitamin B9 than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 1.8 times more Vitamin B6 and more Vitamin C than Crackers, wheat, low salt.
• 100 grams of Crackers, wheat, low salt have insufficient amounts of Vitamin C
• Both Crackers, wheat, low salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, wheat, low salt vs Boiled Potato Skin:

• 100 grams of Crackers, wheat, low salt have 2.1 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus, 112.3 times more Selenium, 13.6 times more Sodium and 3.6 times more Zinc than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 2.8 times more Copper, 1.4 times more Iron, 2 times more Potassium and 25.1 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled Potato Skin contain similar levels of Calcium per 100 grams.
• 100 grams of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, wheat, low salt have 6.1 times more Energy, 206 times more Fat, 199.2 times more Saturated Fat, 14 times more Omega 3, 82.9 times more Omega 6, 3.8 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Boiled Potato Skin.
• 100 grams of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6