Comparing Nutrients in 1 pound Baked Potato Skin VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Baked Potato Skin	Dried Breadnuts	Recommended Dietary Allowance
Energy	31% 898kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	58.7% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	277% 360g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	NA	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	178% 67.6g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	70% 39g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	171% 8.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	239% 3.1mg	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	128% 513μg	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	235% 211mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Dried Breadnuts	Recommended Dietary Allowance
Calcium	15.4% 154mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	1237% 11mg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	59.8% 1.37mg	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	268% 9122mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	78.8% 8.66mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.8% 29.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Dried Breadnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Dried Breadnuts:

• 1 pound of Baked Potato Skin has 4.1 times more Vitamin B1 and 1.5 times more Vitamin B3 than Dried Breadnuts.
• While 1 lb of Dried Breadnut Tree Seeds contains 1.3 times more Vitamin B2, 2.2 times more Vitamin B5, 5.1 times more Vitamin B9 and 3.5 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin and Dried Breadnuts provide similar amounts of Vitamin B6 per one pound.
• Both Baked Potato Skin as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Dried Breadnuts:

• 1 pound of Baked Potato Skin has 1.5 times more Iron and 2 times more Manganese than Dried Breadnuts.
• While 1 lb of Dried Breadnut Tree Seeds contains 2.8 times more Calcium, 3 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 3.5 times more Potassium, 2.7 times more Selenium, 2.5 times more Sodium and 3.9 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 Dried Breadnut Tree Seeds contains 1.9 times more Energy, 20.7 times more Omega 3, 21.6 times more Omega 6, 1.7 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6