Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, toasted, low sodium no salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Potato Skin	17%	1%	82%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Potato Skin	Recommended Dietary Allowance
Energy	101% 2930kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	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	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	418% 544g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	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	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	161% 90g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	346% 4.15mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	238% 950μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Potato Skin	Recommended Dietary Allowance
Calcium	119% 1190mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	416% 33.3mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	147% 1030mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	251% 3760mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted, low sodium no salt VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt 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, white, commercially prepared, toasted, low sodium no salt vs Potato Skin:

• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt has 19.8 times more Vitamin B1, 8.9 times more Vitamin B2, 3.8 times more Vitamin B3 and 5.6 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.8 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared, toasted, low sodium no salt vs Potato Skin:

• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt has 4 times more Calcium, 2.7 times more Phosphorus, 37.6 times more Sodium and 1.9 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.1 times more Copper, 1.4 times more Manganese, 3.2 times more Potassium and 2.7 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Potato Skin contain similar levels of Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt has 5.1 times more Energy, 40 times more Fat, 34.3 times more Saturated Fat, 3.9 times more Omega 3, 24.3 times more Omega 6, 4.4 times more Carbohydrate and 3.5 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6