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

Macros Ratio

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

Macro Nutrients

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	7.94% 230kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	84.6% 32g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	87.3% 1.14mg	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	17% 67.5μg	69.5% 278μg	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	50.3% 45.2mg	0.44% 0.4mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	12% 119mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	135% 1.2mg	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	161% 13mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	380% 8.74mg	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	21.5% 151mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	8.93% 331g	3.37% 125g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Potato Skin have 114 times more Vitamin C than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 11.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Toasted Multi-grain Bread provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Potato Skin have 1.4 times more Copper, 1.7 times more Potassium and 2.6 times more Water than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 3.7 times more Calcium, 3.7 times more Magnesium, 3.7 times more Manganese, 6.5 times more Phosphorus, 119.3 times more Selenium, 41.4 times more Sodium and 5.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Toasted Multi-grain Bread contain similar levels of Iron per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Multi-grain Bread with Whole-grain contain 5 times more Energy, 46 times more Fat, 36.5 times more Saturated Fat, 22.3 times more Omega 3, 56.6 times more Omega 6, 3.8 times more Carbohydrate, 3.2 times more Fiber and 5.6 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6