Comparing Nutrients in 1 kilogram Toasted French or Vienna Bread VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Toasted French or Vienna Bread	Potato Skin	Recommended Dietary Allowance
Energy	110% 3190kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	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	476% 619g	96% 124g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	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	81.6% 31g	65.8% 25g	38g per day for Men 19-50 years
Protein	232% 130g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	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	356% 4.27mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	350% 1400μg	42.5% 170μg	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	2.22% 2mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Potato Skin	Recommended Dietary Allowance
Calcium	47% 470mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	484% 38.7mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	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	180% 1260mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	540% 297μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	480% 7200mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	5.57% 206g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted French or Vienna Bread VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted French or Vienna Bread 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 Toasted French or Vienna Bread vs Potato Skin:

• 1 kilogram of Toasted French or Vienna Bread has 20.3 times more Vitamin B1, 9.7 times more Vitamin B2, 5.2 times more Vitamin B3, 2 times more Vitamin B5 and 8.2 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.5 times more Vitamin B6 and 57 times more Vitamin C than Toasted French or Vienna Sourdough Bread.
• 1 kilogram of Toasted French or Vienna Bread have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Toasted French or Vienna Sourdough Bread as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted French or Vienna Bread vs Potato Skin:

• 1 kilogram of Toasted French or Vienna Bread has 1.6 times more Calcium, 1.3 times more Magnesium, 3.3 times more Phosphorus, 99 times more Selenium, 72 times more Sodium and 3 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.8 times more Copper, 3 times more Potassium and 4 times more Water than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Potato Skin contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted French or Vienna Bread has 5.5 times more Energy, 21.4 times more Fat, 5 times more Omega 3, 24.4 times more Omega 6, 5 times more Carbohydrate, 1.2 times more Fiber and 5.1 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6