Comparing Nutrients in 1 pound Potato Skin VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	9.07% 263kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	63.2% 1g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	164% 214g	130g per day for Men 19-50 years
Sugars	NA	43.4% 31.5g	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	16.7% 12g	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	% 8.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	97% 36.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	100% 1.3mg	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	19.3% 77μg	79.4% 318μg	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	57.5% 51.7mg	0.5% 0.45mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	155% 1.4mg	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	184% 14.7mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	434% 10mg	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	24.6% 172mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	125% 1878mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	10.2% 378g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Toasted Multi-grain Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Toasted Multi-grain Bread:

• 1 pound of Potato Skin has 114 times more Vitamin C than Toasted Multi-grain Bread.
• While 1 lb of Toasted Multi-grain Bread with Whole-grain contains 11.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Toasted Multi-grain Bread provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Toasted Multi-grain Bread:

• 1 pound of Potato Skin has 1.4 times more Copper, 1.7 times more Potassium and 2.6 times more Water than Toasted Multi-grain Bread.
• While 1 lb of Toasted Multi-grain Bread with Whole-grain contains 3.7 times more Calcium, 3.7 times more Magnesium, 3.7 times more Manganese, 6.5 times more Phosphorus, 119.3 times more Selenium, 41.4 times more Sodium and 5.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Toasted Multi-grain Bread contain similar levels of Iron per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Multi-grain Bread with Whole-grain contains 5 times more Energy, 46 times more Fat, 36.5 times more Saturated Fat, 22.3 times more Omega 3, 56.6 times more Omega 6, 3.8 times more Carbohydrate, 3.2 times more Fiber and 5.6 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6