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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Potato Skin	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	7.94% 230kcal	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	38% 49.4g	156% 203g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	78.3% 29.8g	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	Rolls, dinner, whole-wheat	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	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	17% 67.5μg	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	50.3% 45.2mg	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	NA	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	12% 119mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	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	161% 13mg	120% 9.6mg	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	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	21.5% 151mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	356% 196μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	138% 2068mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	8.93% 331g	3.55% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Potato Skin vs Rolls, dinner, whole-wheat:

• 14 ounces of Potato Skin have 1.2 times more Vitamin B6 and more Vitamin C than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 11.8 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Potato Skin have 1.8 times more Copper, 1.3 times more Iron, 1.5 times more Potassium and 2.5 times more Water than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 3.5 times more Calcium, 3.7 times more Magnesium, 3.8 times more Manganese, 5.9 times more Phosphorus, 164.7 times more Selenium, 52.1 times more Sodium and 5.7 times more Zinc than Raw Potato Skin.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, dinner, whole-wheat contain 4.6 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, 4.1 times more Carbohydrate, 3 times more Fiber and 3.4 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6