Comparing Nutrients in 1 pound Multi-grain Bread VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Multi-grain Bread	Potato Skin	Recommended Dietary Allowance
Energy	41.4% 1202kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	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	151% 197g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	40% 29g	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	15.3% 11g	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	% 7.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	88.3% 33.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	108% 60.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Multi-grain 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	105% 1.27mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.3mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	85% 340μg	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	0.5% 0.45mg	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	11% 1.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Potato Skin	Recommended Dietary Allowance
Calcium	46.7% 467mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	142% 11.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	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	148% 1034mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	115% 1728mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.53% 168g	10.2% 378g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Multi-grain 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 Multi-grain Bread vs Potato Skin:

• 1 pound of Multi-grain Bread has 13.3 times more Vitamin B1, 3.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.4 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 114 times more Vitamin C than Multi-grain Bread.
• Both Multi-grain Bread and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Multi-grain Bread have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Multi-grain 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 Multi-grain Bread vs Potato Skin:

• 1 pound of Multi-grain Bread has 3.4 times more Calcium, 3.4 times more Magnesium, 3.4 times more Manganese, 6 times more Phosphorus, 109.7 times more Selenium, 38.1 times more Sodium and 4.9 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Potassium and 2.3 times more Water than Multi-grain Bread.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multi-grain Bread has 4.6 times more Energy, 42.3 times more Fat, 33.5 times more Saturated Fat, 20.5 times more Omega 3, 52.1 times more Omega 6, 3.5 times more Carbohydrate, 3 times more Fiber and 5.2 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6