Comparing Nutrients in 1 pound Wheat Reduced-calorie Bread VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Wheat Reduced-calorie Bread	Potato Skin	Recommended Dietary Allowance
Energy	34% 984kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	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	148% 193g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	23.2% 17g	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	10% 7.35g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	108% 60.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	132% 1.6mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	103% 413μg	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	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Potato Skin	Recommended Dietary Allowance
Calcium	74% 739mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	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	165% 13mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	239% 5.5mg	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	97% 676mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.85% 180g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Potato Skin:

• 1 pound of Wheat Reduced-calorie Bread has 16.7 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B3 and 5.4 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4 times more Vitamin B6 and 114 times more Vitamin C than Wheat Reduced-calorie Bread.
• 1 pound of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Potato Skin:

• 1 pound of Wheat Reduced-calorie Bread has 5.4 times more Calcium, 1.9 times more Magnesium, 2 times more Manganese, 3.9 times more Phosphorus, 101.3 times more Selenium, 33.2 times more Sodium and 3.9 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.5 times more Copper, 2.8 times more Potassium and 2.1 times more Water than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Potato Skin contain similar levels of Iron per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Reduced-calorie Bread has 3.7 times more Energy, 29.2 times more Fat, 32.3 times more Saturated Fat, 8.8 times more Omega 3, 34.4 times more Omega 6, 3.4 times more Carbohydrate, 4.4 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