Comparing Nutrients in 1 pound Toasted French or Vienna Bread VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Toasted French or Vienna Bread	Boiled Potato Skin	Recommended Dietary Allowance
Energy	50% 1447kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	21% 3.54g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	60% 78g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	37% 14g	39.4% 15g	38g per day for Men 19-50 years
Protein	105% 59g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Boiled 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	161% 1.94mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	83.4% 1.1mg	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	159% 635μg	11.3% 45.4μg	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	1% 0.91mg	26.2% 23.6mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	21.3% 213mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	443% 4mg	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	219% 17.6mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	264% 6.07mg	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	81.6% 572mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	218% 3266mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.53% 93g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted French or Vienna Bread VS Boiled Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted French or Vienna Bread versus 1 lb of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted French or Vienna Bread vs Boiled Potato Skin:

• 1 pound of Toasted French or Vienna Bread has 13.3 times more Vitamin B1, 10.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 14 times more Vitamin B9 than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 2.5 times more Vitamin B6 and 26 times more Vitamin C than Toasted French or Vienna Sourdough Bread.
• 1 pound of Toasted French or Vienna Bread have insufficient amounts of Vitamin C
• Both Toasted French or Vienna Sourdough Bread as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted French or Vienna Bread vs Boiled Potato Skin:

• 1 pound of Toasted French or Vienna Bread has 2.3 times more Phosphorus, 99 times more Selenium, 51.4 times more Sodium and 2.4 times more Zinc than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 5.9 times more Copper, 1.6 times more Iron, 2.3 times more Manganese, 2.9 times more Potassium and 3.8 times more Water than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Boiled Potato Skin contain similar levels of Calcium and Magnesium per one pound.
• 1 pound of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted French or Vienna Bread has 4.1 times more Energy, 21.4 times more Fat, 5 times more Omega 3, 24.4 times more Omega 6, 3.6 times more Carbohydrate and 4.5 times more Protein than Boiled Potato Skin.
• Both Toasted French or Vienna Bread and Boiled Potato Skin offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6