Comparing Nutrients in 1 pound Baked Potato Skin VS Enriched White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Enriched White Pita Bread	13%	4%	83%

Macro Nutrients

	Baked Potato Skin	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	31% 898kcal	43% 1247kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	194% 253g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	8.13% 5.9g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Enriched White Pita 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	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	12% 0.15mg	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	121% 485μg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	15.4% 154mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	84.7% 0.76mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	95% 2.2mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	162% 2431mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	5.8% 215g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Enriched White Pita Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Enriched White Pita Bread:

• 1 pound of Baked Potato Skin has 2.2 times more Vitamin B5, 18.1 times more Vitamin B6 and more Vitamin C than Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 4.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B9 and 7.5 times more Vitamin E than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 pound of Enriched White Pita Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Enriched White Pita 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 Enriched White Pita Bread:

• 1 pound of Baked Potato Skin has 4.9 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese and 4.8 times more Potassium than Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 2.5 times more Calcium, 38.7 times more Selenium, 25.5 times more Sodium and 1.7 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Enriched White Pita Bread contain similar levels of 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 Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 1.4 times more Energy, 16 times more Omega 6 and 2.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Enriched White Pita Bread offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Enriched White Pita Bread provide inadequate amounts of Omega 3 in one pound.