Comparing Nutrients in 1 kilogram Potato Skin VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	20% 580kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	362% 471g	130g per day for Men 19-50 years
Sugars	NA	96% 69.4g	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	37% 26.7g	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	% 18.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	213% 81g	38g per day for Men 19-50 years
Protein	46% 25.7g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	220% 2.86mg	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	42.5% 170μg	175% 700μg	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	127% 114mg	1.1% 1mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	30% 300mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	341% 3.07mg	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	405% 32.4mg	340% 27mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	957% 22mg	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	54.3% 380mg	353% 2470mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	651% 358μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Toasted Multi-grain Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Toasted Multi-grain Bread:

• 1 kilogram of Potato Skin has 114 times more Vitamin C than Toasted Multi-grain Bread.
• While 1 kg of Toasted Multi-grain Bread with Whole-grain contains 11.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Toasted Multi-grain Bread provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Toasted Multi-grain Bread:

• 1 kilogram of Potato Skin has 1.4 times more Copper, 1.7 times more Potassium and 2.6 times more Water than Toasted Multi-grain Bread.
• While 1 kg of Toasted Multi-grain Bread with Whole-grain contains 3.7 times more Calcium, 3.7 times more Magnesium, 3.7 times more Manganese, 6.5 times more Phosphorus, 119.3 times more Selenium, 41.4 times more Sodium and 5.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Toasted Multi-grain Bread contain similar levels of Iron per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Multi-grain Bread with Whole-grain contains 5 times more Energy, 46 times more Fat, 36.5 times more Saturated Fat, 22.3 times more Omega 3, 56.6 times more Omega 6, 3.8 times more Carbohydrate, 3.2 times more Fiber and 5.6 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6