Comparing Nutrients in 500 calories Baked Potato Skin VS Rye Reduced-calorie Bread

Weight per 500 calories

• Baked Potato Skin: 253g
• Rye Reduced-calorie Bread: 246g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Baked Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	76.7% 100g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	7.78% 5.64g	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	52.5% 20g	77.8% 29.6g	38g per day for Men 19-50 years
Protein	19.3% 11g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	14.6% 0.19mg	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	14% 55.6μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	1.1% 0.99mg	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	0.67% 0.1mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.6% 86mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	36.4% 0.33mg	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	222% 17.8mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	48.5% 1.1mg	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	36.4% 255mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.06% 113g	3700g per day for Men 19-50 years

Baked Potato Skin VS Rye Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Rye Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Rye Reduced-calorie Bread:

• 500 calories of Baked Potato Skin have 1.2 times more Vitamin B3, 3 times more Vitamin B5, 8.2 times more Vitamin B6 and 34.6 times more Vitamin C than Rye Reduced-calorie Bread.
• While 500 kcal of Rye Reduced-calorie Bread contain 2.9 times more Vitamin B1, 2.2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Baked Potato Skin.
• 500 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Rye Reduced-calorie Bread:

• 500 calories of Baked Potato Skin have 6.3 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 6 times more Potassium than Rye Reduced-calorie Bread.
• While 500 kcal of Rye Reduced-calorie Bread contain 2.2 times more Calcium, 38.9 times more Selenium, 23.8 times more Sodium and 1.3 times more Zinc than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium
• 500 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Rye Reduced-calorie Bread contain 21.6 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Rye Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Rye Reduced-calorie Bread provide inadequate amounts of Omega 3 in 500 calories.