Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Commercial Whole-wheat Bread	Potato Skin	Recommended Dietary Allowance
Energy	87% 2520kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	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	329% 427g	96% 124g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	30.5% 22g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	65.8% 25g	38g per day for Men 19-50 years
Protein	222% 125g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	328% 3.94mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	105% 420μg	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	177% 26.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Potato Skin	Recommended Dietary Allowance
Calcium	161% 1610mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	309% 24.7mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	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	303% 2120mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial Whole-wheat 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 Commercial Whole-wheat Bread vs Potato Skin:

• 1 kilogram of Commercial Whole-wheat Bread has 18.8 times more Vitamin B1, 4.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.5 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Potato Skin provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Commercially Prepared Whole-wheat 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 Commercial Whole-wheat Bread vs Potato Skin:

• 1 kilogram of Commercial Whole-wheat Bread has 5.4 times more Calcium, 3.3 times more Magnesium, 3.6 times more Manganese, 5.6 times more Phosphorus, 85.7 times more Selenium, 45.5 times more Sodium and 5.1 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Copper, 1.3 times more Iron, 1.6 times more Potassium and 2.1 times more Water than Commercially Prepared Whole-wheat Bread.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Whole-wheat Bread has 4.3 times more Energy, 35 times more Fat, 27.8 times more Saturated Fat, 13.9 times more Omega 3, 45.2 times more Omega 6, 3.4 times more Carbohydrate, 2.4 times more Fiber and 4.8 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6