Comparing Nutrients in 14 ounces Multi-grain Bread VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Multi-grain Bread	Potato Skin	Recommended Dietary Allowance
Energy	36.3% 1052kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	51% 0.81g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	38% 49.4g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	13.4% 9.72g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	95% 53g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	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	92% 1.1mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	73% 0.95mg	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	74.4% 298μg	17% 67.5μg	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	0.44% 0.4mg	50.3% 45.2mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Potato Skin	Recommended Dietary Allowance
Calcium	41% 409mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	187% 1.68mg	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	124% 9.92mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	349% 8.04mg	104% 2.4mg	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	129% 905mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	101% 1512mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.96% 147g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Multi-grain Bread versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Potato Skin:

• 14 ounces of Multi-grain Bread have 13.3 times more Vitamin B1, 3.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.4 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 114 times more Vitamin C than Multi-grain Bread.
• Both Multi-grain Bread and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Multi-grain Bread have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Multi-grain Bread as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Multi-grain Bread vs Potato Skin:

• 14 ounces of Multi-grain Bread have 3.4 times more Calcium, 3.4 times more Magnesium, 3.4 times more Manganese, 6 times more Phosphorus, 109.7 times more Selenium, 38.1 times more Sodium and 4.9 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Potassium and 2.3 times more Water than Multi-grain Bread.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Multi-grain Bread have 4.6 times more Energy, 42.3 times more Fat, 33.5 times more Saturated Fat, 20.5 times more Omega 3, 52.1 times more Omega 6, 3.5 times more Carbohydrate, 3 times more Fiber and 5.2 times more Protein than Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6