Comparing Nutrients in 1 pound Baked Potato Skin VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Baked Potato Skin	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	31% 898kcal	47.7% 1383kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	27.6% 26.8g	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	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	77% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	197% 256g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	26.4% 19g	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	80% 30.4g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Bread, whole-wheat, prepared from recipe, toasted	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	68.7% 0.89mg	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	76% 304μg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	39.3% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	15.4% 154mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	140% 1.26mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	408% 9.38mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	351% 193μg	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	68% 7.5mg	11mg per day for Men 19-50 years
Water	5.8% 215g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Bread, whole-wheat, prepared from recipe, toasted per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Bread, whole-wheat, prepared from recipe, toasted:

• 1 pound of Baked Potato Skin has 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B9, 21 times more Vitamin E and 6.1 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Bread, whole-wheat, prepared from recipe, toasted:

• 1 pound of Baked Potato Skin has 2.9 times more Copper, 2.1 times more Iron and 1.7 times more Potassium than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 2.1 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 60.7 times more Selenium, 18.1 times more Sodium and 3.4 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Calcium per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 1.5 times more Energy, 59 times more Fat, 33.6 times more Saturated Fat, 34.9 times more Omega 3, 90 times more Omega 6, 3 times more Sugars and 2.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Bread, whole-wheat, prepared from recipe, toasted 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