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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Baked Potato Skin	Multi-grain Bread	Recommended Dietary Allowance
Energy	31% 898kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	44.5% 7.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	151% 197g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	40% 29g	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	15.3% 11g	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	% 7.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 36g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Multi-grain 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	105% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	115% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	92% 1.2mg	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	85% 340μg	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	0.5% 0.45mg	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	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Multi-grain Bread	Recommended Dietary Allowance
Calcium	15.4% 154mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	142% 1.28mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	399% 9.2mg	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	148% 1034mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	5.8% 215g	4.53% 168g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Multi-grain Bread:

• 1 pound of Baked Potato Skin has 2.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 135 times more Vitamin C than Multi-grain Bread.
• While 1 lb of Multi-grain Bread contains 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 3.4 times more Vitamin B9 and 9.3 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Multi-grain Bread provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 pound of Multi-grain Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Multi-grain Bread:

• 1 pound of Baked Potato Skin has 2.9 times more Copper, 2.8 times more Iron and 2.5 times more Potassium than Multi-grain Bread.
• While 1 lb of Multi-grain Bread contains 3 times more Calcium, 1.8 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 47 times more Selenium, 18.1 times more Sodium and 3.5 times more Zinc than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Multi-grain Bread contains 1.3 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, 4.6 times more Sugars and 3.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Multi-grain Bread offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6