Comparing Nutrients in 1 kilogram Bread, stuffing, cornbread, dry mix, prepared VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Potato Skin	17%	1%	82%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Potato Skin	Recommended Dietary Allowance
Energy	61.7% 1790kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	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	168% 219g	96% 124g	130g per day for Men 19-50 years
Sugars	0% 0g	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	76.3% 29g	65.8% 25g	38g per day for Men 19-50 years
Protein	51.8% 29g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Potato Skin	Recommended Dietary Allowance
Vitamin A	86.7% 780μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	243% 970μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.9% 8mg	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	56.7% 8.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.3% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Potato Skin	Recommended Dietary Allowance
Calcium	26% 260mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	118% 9.4mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	48.6% 340mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	351% 5260mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	17.5% 649g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, stuffing, cornbread, dry mix, prepared VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, stuffing, cornbread, dry mix, prepared 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 Bread, stuffing, cornbread, dry mix, prepared vs Potato Skin:

• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared has more Vitamin A, 5.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 5.7 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 5 times more Vitamin B5, 6.3 times more Vitamin B6 and 14.3 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bread, stuffing, cornbread, dry mix, prepared vs Potato Skin:

• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared has 102.3 times more Selenium and 52.6 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 6.1 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 5.3 times more Manganese, 6.7 times more Potassium, 1.5 times more Zinc and 1.3 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Potato Skin contain similar levels of Calcium and Phosphorus per one kilogram.
• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared has 3.1 times more Energy, 88 times more Fat, 67.5 times more Saturated Fat, 11.7 times more Omega 3, 80.9 times more Omega 6 and 1.8 times more Carbohydrate than Potato Skin.
• Both Bread, stuffing, cornbread, dry mix, prepared and Potato Skin offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6