Comparing Nutrients in 1 kilogram Dry Bread Crumbs VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dry Bread Crumbs	Potato Skin	Recommended Dietary Allowance
Energy	136% 3950kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	96% 124g	130g per day for Men 19-50 years
Sugars	85.5% 62g	NA	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	34% 24.6g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	65.8% 25g	38g per day for Men 19-50 years
Protein	238% 134g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	806% 9.67mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	415% 66.3mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	184% 2.4mg	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	268% 1070μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	127% 114mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Potato Skin	Recommended Dietary Allowance
Calcium	183% 1830mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	470% 4.23mg	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	604% 48.3mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	262% 6mg	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	236% 1650mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	488% 7320mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.76% 65g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Bread Crumbs VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Bread Crumbs versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Bread Crumbs vs Potato Skin:

• 1 kilogram of Dry Bread Crumbs has 46 times more Vitamin B1, 10.6 times more Vitamin B2, 6.4 times more Vitamin B3, 1.8 times more Vitamin B5, 6.3 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2 times more Vitamin B6 and more Vitamin C than Plain Grated Dry Bread Crumbs .
• 1 kilogram of Dry Bread Crumbs have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Bread Crumbs vs Potato Skin:

• 1 kilogram of Dry Bread Crumbs has 6.1 times more Calcium, 1.5 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 84 times more Selenium, 73.2 times more Sodium and 4.1 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Copper, 2.1 times more Potassium and 12.8 times more Water than Plain Grated Dry Bread Crumbs .
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Bread Crumbs has 6.8 times more Energy, 53 times more Fat, 46.3 times more Saturated Fat, 18.6 times more Omega 3, 58.6 times more Omega 6, 5.8 times more Carbohydrate, 1.8 times more Fiber and 5.2 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6