Comparing Nutrients in 1 pound Baked Potato Skin VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Baked Potato Skin	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	31% 898kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	239% 311g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	36% 26g	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	12.4% 9g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 36g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	59.7% 0.78mg	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	25% 100μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	13.6% 12.2mg	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	1.2% 0.18mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	15.4% 154mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	123% 1.1mg	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	399% 32mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	194% 4.46mg	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	65.4% 458mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Seasoned Dry Bread Crumbs per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Seasoned Dry Bread Crumbs :

• 1 pound of Baked Potato Skin has 1.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 5 times more Vitamin C than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 7.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B9, more Vitamin B12 and 27.1 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin K
• Both Baked Potato Skin as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Seasoned Dry Bread Crumbs :

• 1 pound of Baked Potato Skin has 3.3 times more Copper, 1.4 times more Iron and 2.5 times more Potassium than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 5.4 times more Calcium, 1.6 times more Manganese, 1.8 times more Phosphorus, 35.3 times more Selenium, 100 times more Sodium and 2.9 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Seasoned Dry Bread Crumbs contain similar levels of Magnesium per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 1.6 times more Fiber than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 1.9 times more Energy, 54.8 times more Fat, 53.5 times more Saturated Fat, 21.6 times more Omega 3, 65.1 times more Omega 6, 1.5 times more Carbohydrate, 4.1 times more Sugars and 3.3 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6