Comparing Nutrients in 1 kilogram Toasted Rice Bran Bread VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Toasted Rice Bran Bread	Potato Skin	Recommended Dietary Allowance
Energy	91% 2640kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	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	364% 473g	96% 124g	130g per day for Men 19-50 years
Sugars	70% 50.8g	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	139% 53g	65.8% 25g	38g per day for Men 19-50 years
Protein	173% 97g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran 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	473% 5.68mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	416% 66.6mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.08mg	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	198% 790μg	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	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	47.3% 7.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Potato Skin	Recommended Dietary Allowance
Calcium	75% 750mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	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	490% 39.2mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	661% 15.2mg	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	249% 1740mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	567% 312μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	195% 2920mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	9.7% 359g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rice Bran Bread VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Rice Bran 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 Rice Bran Bread vs Potato Skin:

• 1 kilogram of Toasted Rice Bran Bread has 27 times more Vitamin B1, 7.7 times more Vitamin B2, 6.4 times more Vitamin B3 and 4.6 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains more Vitamin C than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Rice Bran Bread have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Toasted Rice Bran 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 Rice Bran Bread vs Potato Skin:

• 1 kilogram of Toasted Rice Bran Bread has 2.5 times more Calcium, 1.2 times more Iron, 3.3 times more Magnesium, 2.5 times more Manganese, 4.6 times more Phosphorus, 104 times more Selenium, 29.2 times more Sodium and 3.9 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.3 times more Copper, 1.9 times more Potassium and 2.3 times more Water than Toasted Rice Bran Bread.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Rice Bran Bread has 4.6 times more Energy, 50 times more Fat, 29.7 times more Saturated Fat, 11.5 times more Omega 3, 56.2 times more Omega 6, 3.8 times more Carbohydrate, 2.1 times more Fiber and 3.8 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6