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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Potato Skin	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	7.94% 230kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	12.4% 2.1g	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	135% 176g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	101% 38.5g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	White 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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	13% 0.17mg	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	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	2.2% 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	NA	5.03% 0.75mg	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	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12% 119mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	146% 1.3mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	67.5% 1.55mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	8.93% 331g	4.6% 170g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Potato Skin have 5.7 times more Vitamin B6 and 22.8 times more Vitamin C than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 19.5 times more Vitamin B1, 7.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.6 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Potato Skin have 1.3 times more Copper, 1.5 times more Manganese, 5.4 times more Potassium and 1.9 times more Water than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 3.1 times more Calcium, 3.2 times more Phosphorus, 72.3 times more Selenium, 47.9 times more Sodium and 3.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and White 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 White Reduced-calorie Bread contain 3.6 times more Energy, 25 times more Fat, 16.6 times more Omega 6, 3.6 times more Carbohydrate, 3.9 times more Fiber and 3.4 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in 14 ounces.