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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	7.94% 230kcal	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	38% 49.4g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	125% 47.6g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rye Reduced-calorie 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	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	17% 67.5μg	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	50.3% 45.2mg	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	NA	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12% 119mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	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	161% 13mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	21.5% 151mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	136% 2036mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	8.93% 331g	4.93% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Potato Skin vs Rye Reduced-calorie Bread:

• 14 ounces of Potato Skin have 3.1 times more Vitamin B6 and 28.5 times more Vitamin C than Rye Reduced-calorie Bread.
• While 14 oz of Rye Reduced-calorie Bread contain 17.5 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 3.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Rye Reduced-calorie Bread provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Potato Skin have 3.2 times more Copper, 1.3 times more Manganese, 4.2 times more Potassium and 1.8 times more Water than Rye Reduced-calorie Bread.
• While 14 oz of Rye Reduced-calorie Bread contain 2.5 times more Calcium, 2.1 times more Phosphorus, 93 times more Selenium, 51.3 times more Sodium and 1.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Rye Reduced-calorie Bread contain similar levels of Iron and Magnesium per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rye Reduced-calorie Bread contain 3.5 times more Energy, 29 times more Fat, 4.1 times more Omega 3, 22.2 times more Omega 6, 3.3 times more Carbohydrate, 4.8 times more Fiber and 3.5 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6