Comparing Nutrients in 100 calories Crackers, wheat, reduced fat VS Potato Skin

Weight per 100 calories

• Crackers, wheat, reduced fat: 22.5g
• Potato Skin: 172g

Crackers, wheat, reduced fat have 7.7 times more energy per 100g than Potato Skin. It has very high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 100 calories - Crackers, wheat, reduced fat or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Crackers, wheat, reduced fat	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	8.2% 1.4g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	4.66% 3.4g	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	0.27% 0.2g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	2% 0.77g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	11.7% 0.14mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	31.7% 0.41mg	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	7.15% 28.6μg	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.3% 0.032μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22% 19.7mg	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	1.77% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.64% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Potato Skin	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	81% 0.73mg	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	14% 1.13mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	45% 1.04mg	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	8.3% 58mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.3mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	4.26% 2.34μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	11.7% 175mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	3.56% 0.39mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.017% 0.61g	3.9% 144g	3700g per day for Men 19-50 years

Crackers, Wheat, Reduced Fat VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, wheat, reduced fat or Potato Skin?

Lets compare vitamin content per 100 calories of Crackers, wheat, reduced fat vs Potato Skin:

• 100 calories of Crackers, wheat, reduced fat have 3.9 times more Vitamin B1 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.5 times more Vitamin B3, 4.5 times more Vitamin B5, 12.2 times more Vitamin B6 and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Crackers, wheat, reduced fat as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Crackers, wheat, reduced fat vs Potato Skin:

• 100 calories of Crackers, wheat, reduced fat have 4.5 times more Selenium and 10.1 times more Sodium than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.9 times more Calcium, 14.5 times more Copper, 4.9 times more Iron, 3.7 times more Magnesium, 2.2 times more Manganese, 15.1 times more Potassium, 1.5 times more Zinc and 233.6 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Potato Skin contain similar levels of Phosphorus per 100 calories.
• 100 calories of Crackers, wheat, reduced fat lack sufficient amounts of Calcium and Potassium
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, wheat, reduced fat have 17.5 times more Fat, 11.3 times more Omega 3 and 25.2 times more Omega 6 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.3 times more Carbohydrate, 5.6 times more Fiber and 2.1 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Potato Skin offer comparable quantities of Energy per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6