Comparing Nutrients in 1 kilogram Baked Potato Skin VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Baked Potato Skin	Pumpernickel Bread	Recommended Dietary Allowance
Energy	68.3% 1980kcal	86.2% 2500kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	365% 475g	130g per day for Men 19-50 years
Sugars	19.3% 14g	7.3% 5.3g	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	208% 79g	171% 65g	38g per day for Men 19-50 years
Protein	76.6% 43g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	273% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	235% 3.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	81% 4.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	97% 1.26mg	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	55% 220μg	233% 930μg	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	150% 135mg	0% 0mg	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	2.67% 0.4mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	34% 340mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	319% 2.87mg	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	880% 70.4mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	567% 13mg	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	144% 1010mg	254% 1780mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	135% 15mg	11mg per day for Men 19-50 years
Water	12.8% 473g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Pumpernickel Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Pumpernickel Bread:

• 1 kilogram of Baked Potato Skin has 2.1 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Pumpernickel Bread.
• While 1 kg of Pumpernickel Bread contains 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 4.2 times more Vitamin B9 and 10.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Pumpernickel Bread provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 kilogram of Pumpernickel Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Pumpernickel Bread:

• 1 kilogram of Baked Potato Skin has 2.8 times more Copper, 2.5 times more Iron and 2.8 times more Potassium than Pumpernickel Bread.
• While 1 kg of Pumpernickel Bread contains 2 times more Calcium, 1.3 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 35 times more Selenium, 28.4 times more Sodium and 3 times more Zinc than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 1.2 times more Fiber than Pumpernickel Bread.
• While 1 kg of Pumpernickel Bread contains 1.3 times more Energy, 31 times more Fat, 9.2 times more Omega 3, 35.8 times more Omega 6 and 2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Pumpernickel Bread offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6