Comparing Nutrients in 1 pound Baked Potato Skin VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
French Bread	16%	8%	76%

Macro Nutrients

	Baked Potato Skin	French Bread	Recommended Dietary Allowance
Energy	31% 898kcal	42.5% 1234kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	181% 235g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	29% 21g	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	3.2% 2.3g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 36g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	French Bread	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	37.3% 0.49mg	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	139% 558μg	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	68% 61.2mg	0% 0mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	French Bread	Recommended Dietary Allowance
Calcium	15.4% 154mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	76.6% 0.69mg	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	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	114% 2.6mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	182% 2731mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	5.8% 215g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS French Bread per 1 lb

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

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

• 1 pound of Baked Potato Skin has 1.9 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 5.8 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3 and 5.6 times more Vitamin B9 than Baked Potato Skin.
• 1 pound of French Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs French Bread:

• 1 pound of Baked Potato Skin has 5.4 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium and 4.9 times more Potassium than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 1.5 times more Calcium, 40.9 times more Selenium, 28.7 times more Sodium and 2.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and French Bread contain similar levels of Manganese and Phosphorus 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 3.6 times more Fiber than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 1.4 times more Energy, 24.2 times more Fat, 6.4 times more Omega 3, 24.7 times more Omega 6, 3.3 times more Sugars and 2.5 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and French Bread offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6