Comparing Nutrients in 1 pound Italian Bread VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Potato Skin	17%	1%	82%

Macro Nutrients

	Italian Bread	Potato Skin	Recommended Dietary Allowance
Energy	40.5% 1175kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.32g	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	168% 218g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	5.8% 4.2g	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	30% 11.3g	38g per day for Men 19-50 years
Protein	77% 43g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Italian 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	220% 2.64mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	116% 463μg	19.3% 77μg	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	57.5% 51.7mg	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	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Potato Skin	Recommended Dietary Allowance
Calcium	47.6% 476mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	213% 1.9mg	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	196% 15.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	119% 2.73mg	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	61.6% 431mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	187% 2803mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.6% 170g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Italian Bread vs Potato Skin:

• 1 pound of Italian Bread has 27.7 times more Vitamin B1, 8.4 times more Vitamin B2, 4.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 6 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.3 times more Vitamin B6 and more Vitamin C than Italian Bread.
• 1 pound of Italian Bread have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Italian Bread as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Italian Bread vs Potato Skin:

• 1 pound of Italian Bread has 3.5 times more Calcium, 2.5 times more Phosphorus, 57.3 times more Selenium, 61.8 times more Sodium and 2.3 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3.5 times more Copper, 3.3 times more Potassium and 2.2 times more Water than Italian Bread.
• Both Italian Bread and Potato Skin contain similar levels of Iron, Magnesium and Manganese per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Italian Bread has 4.5 times more Energy, 27.3 times more Fat, 13.6 times more Omega 3, 36.7 times more Omega 6, 3.9 times more Carbohydrate and 3.7 times more Protein than Potato Skin.
• Both Italian Bread and Potato Skin offer comparable quantities of Fiber per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6