Comparing Nutrients in 1 pound Baked Potato Skin VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Baked Potato Skin	Pumpernickel Bread	Recommended Dietary Allowance
Energy	31% 898kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	166% 215g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	3.3% 2.4g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pumpernickel 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	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	44% 0.57mg	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	105% 422μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	15.4% 154mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	145% 1.3mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	257% 5.9mg	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% 807mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	5.8% 215g	4.65% 172g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Potato Skin has 2.1 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 4.2 times more Vitamin B9 and 10.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Pumpernickel 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 Pumpernickel Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Pumpernickel 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 Pumpernickel Bread:

• 1 pound of Baked Potato Skin has 2.8 times more Copper, 2.5 times more Iron and 2.8 times more Potassium than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 2 times more Calcium, 1.3 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 35 times more Selenium, 28.4 times more Sodium and 3 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 pound of Baked Potato Skin has 1.2 times more Fiber than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 1.3 times more Energy, 31 times more Fat, 9.2 times more Omega 3, 35.8 times more Omega 6 and 2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Pumpernickel Bread offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6