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

Macros Ratio

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

Macro Nutrients

	Potato Skin	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	2% 58kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	36.4% 6.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.24g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	11.5% 0.15mg	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	4.25% 17μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.7% 11.4mg	0% 0mg	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	NA	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	3% 30mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	24.8% 0.22mg	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	40.5% 3.24mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	92% 2.13mg	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	5.43% 38mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crackers, wheat, reduced fat per 100 g

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

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

• 100 grams of Potato Skin have 1.6 times more Vitamin B6 and more Vitamin C than Crackers, wheat, reduced fat.
• While 100 g of Crackers, wheat, reduced fat contain 29.8 times more Vitamin B1, 7.1 times more Vitamin B2, 5 times more Vitamin B3, 1.7 times more Vitamin B5, 7.5 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 100 grams of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

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

• 100 grams of Potato Skin have 1.9 times more Copper, 2 times more Potassium and 30.5 times more Water than Crackers, wheat, reduced fat.
• While 100 g of Crackers, wheat, reduced fat contain 2.7 times more Calcium, 1.5 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 6.8 times more Phosphorus, 34.7 times more Selenium, 77.6 times more Sodium and 5 times more Zinc than Raw Potato Skin.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, wheat, reduced fat contain 7.7 times more Energy, 133.7 times more Fat, 81.2 times more Saturated Fat, 86.7 times more Omega 3, 193.1 times more Omega 6, 5.7 times more Carbohydrate, 1.4 times more Fiber and 3.6 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6