Comparing Nutrients in 1 kilogram Potato Skin VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Potato Skin	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	20% 580kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	31.2% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	341% 443g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	65.8% 25g	255% 97g	38g per day for Men 19-50 years
Protein	46% 25.7g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	White Reduced-calorie 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	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	228% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	32.3% 0.42mg	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	238% 950μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	117% 2.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	5.56% 5mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	30% 300mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	367% 3.3mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	170% 3.9mg	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	173% 1210mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	395% 217μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS White Reduced-calorie Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs White Reduced-calorie Bread:

• 1 kilogram of Potato Skin has 5.7 times more Vitamin B6 and 22.8 times more Vitamin C than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 19.5 times more Vitamin B1, 7.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.6 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 kilogram of White Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs White Reduced-calorie Bread:

• 1 kilogram of Potato Skin has 1.3 times more Copper, 1.5 times more Manganese, 5.4 times more Potassium and 1.9 times more Water than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 3.1 times more Calcium, 3.2 times more Phosphorus, 72.3 times more Selenium, 47.9 times more Sodium and 3.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and White Reduced-calorie Bread contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of White Reduced-calorie Bread contains 3.6 times more Energy, 25 times more Fat, 16.6 times more Omega 6, 3.6 times more Carbohydrate, 3.9 times more Fiber and 3.4 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in one kilogram.