Comparing Nutrients in 14 ounces Baked Potato Skin VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Baked Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	27% 786kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	124% 161g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	12.5% 9.1g	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	82.5% 31.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	30.4% 17g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	23.5% 0.31mg	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	22% 87.3μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.6mg	1.76% 1.6mg	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	1.06% 0.16mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	58.7% 0.53mg	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	349% 28mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	78% 1.8mg	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	57.3% 401mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	136% 2036mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.93% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Rye Reduced-calorie Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Rye Reduced-calorie Bread:

• 14 ounces of Baked Potato Skin have 1.2 times more Vitamin B3, 2.9 times more Vitamin B5, 8 times more Vitamin B6 and 33.8 times more Vitamin C than Rye Reduced-calorie Bread.
• While 14 oz of Rye Reduced-calorie Bread contain 3 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Baked Potato Skin.
• 14 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Rye Reduced-calorie Bread:

• 14 ounces of Baked Potato Skin have 6.1 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 5.8 times more Potassium than Rye Reduced-calorie Bread.
• While 14 oz of Rye Reduced-calorie Bread contain 2.2 times more Calcium, 39.9 times more Selenium, 24.4 times more Sodium and 1.3 times more Zinc than Baked Potato Skin.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rye Reduced-calorie Bread contain 29 times more Fat, 4.1 times more Omega 3, 22.2 times more Omega 6, 1.6 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Rye Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6