Comparing Nutrients in 300 calories Potato Skin VS Rye Reduced-calorie Bread

Weight per 300 calories

• Potato Skin: 517g
• Rye Reduced-calorie Bread: 148g

Rye Reduced-calorie Bread has 3.5 times more energy per unit of mass than Raw Potato Skin, which is above average in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	6.17% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	4.67% 3.4g	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	34% 13g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	8.75% 0.11mg	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	22% 88μg	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	0.66% 0.59mg	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	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	15.5% 155mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	22% 0.2mg	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	209% 16.8mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	29% 0.67mg	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	28% 197mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	11.6% 431g	1.84% 68g	3700g per day for Men 19-50 years

Potato Skin VS Rye Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Rye Reduced-calorie Bread?

Lets compare vitamin content per 300 calories of Potato Skin vs Rye Reduced-calorie Bread:

• 300 calories of Potato Skin have 1.4 times more Vitamin B3, 3.6 times more Vitamin B5, 10.9 times more Vitamin B6 and 99.8 times more Vitamin C than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 5 times more Vitamin B1 and 1.8 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Rye Reduced-calorie Bread provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Rye Reduced-calorie Bread:

• 300 calories of Potato Skin have 1.4 times more Calcium, 11.1 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 14.8 times more Potassium, 1.9 times more Zinc and 6.3 times more Water than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 26.6 times more Selenium and 14.7 times more Sodium than Raw Potato Skin.
• 300 calories of Potato Skin lack sufficient amounts of Selenium
• 300 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Rye Reduced-calorie Bread contain 6.3 times more Omega 6 and 1.4 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Rye Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Rye Reduced-calorie Bread provide inadequate amounts of Omega 3 in 300 calories.