Comparing Nutrients in 14 ounces Baked Potato Skin VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Baked Potato Skin	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	27% 786kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	19.2% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	156% 203g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	46.3% 33.6g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	30.4% 17g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rolls, dinner, whole-wheat	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	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	59.5% 0.77mg	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	29.8% 119μg	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	59.5% 53.6mg	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	1.06% 0.16mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	13.5% 135mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	105% 0.95mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	397% 9.12mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	356% 196μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	138% 2068mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Rolls, dinner, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Rolls, dinner, whole-wheat:

• 14 ounces of Baked Potato Skin have 1.8 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B9 and 22.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• 14 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Rolls, dinner, whole-wheat:

• 14 ounces of Baked Potato Skin have 3.4 times more Copper, 2.9 times more Iron and 2.1 times more Potassium than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 3.1 times more Calcium, 2 times more Magnesium, 3.7 times more Manganese, 2.2 times more Phosphorus, 70.6 times more Selenium, 24.8 times more Sodium and 4.1 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 Rolls, dinner, whole-wheat contain 1.3 times more Energy, 47 times more Fat, 32.2 times more Saturated Fat, 12.1 times more Omega 3, 63.7 times more Omega 6, 6 times more Sugars and 2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Rolls, dinner, whole-wheat offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6