Comparing Nutrients in 1 pound Baked Potato Skin VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Baked Potato Skin	Oatmeal Bread	Recommended Dietary Allowance
Energy	31% 898kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9.96% 3.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	169% 220g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	51% 37g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 36g	47.7% 18g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	23.7% 0.31mg	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	70.3% 281μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Oatmeal Bread	Recommended Dietary Allowance
Calcium	15.4% 154mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	105% 0.95mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	185% 4.26mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	5.8% 215g	4.5% 166g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Potato Skin has 2.5 times more Vitamin B5, 9 times more Vitamin B6 and more Vitamin C than Oatmeal Bread.
• While 1 lb of Oatmeal Bread contains 3.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B9 and 12 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Oatmeal Bread provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 pound of Oatmeal Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Oatmeal 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 Oatmeal Bread:

• 1 pound of Baked Potato Skin has 3.9 times more Copper, 2.6 times more Iron and 4 times more Potassium than Oatmeal Bread.
• While 1 lb of Oatmeal Bread contains 1.9 times more Calcium, 1.5 times more Manganese, 35.1 times more Selenium, 21.3 times more Sodium and 2.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Oatmeal Bread contain similar levels of Magnesium 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 2 times more Fiber than Oatmeal Bread.
• While 1 lb of Oatmeal Bread contains 1.4 times more Energy, 44 times more Fat, 27 times more Saturated Fat, 10 times more Omega 3, 50.1 times more Omega 6, 5.8 times more Sugars and 2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Oatmeal Bread offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6