Comparing Nutrients in 5 ounces 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	9.68% 281kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	61.5% 80g	130g per day for Men 19-50 years
Sugars	2.74% 2g	8.25% 6g	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	29.5% 11g	25% 9.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	21.5% 0.28mg	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	7.8% 31μg	23.7% 95μg	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	21.3% 19mg	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	0.38% 0.057mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	12.3% 14.7μg	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	4.8% 48mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	43.8% 0.39mg	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	125% 9.98mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	127% 2.93mg	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	20.5% 143mg	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Bread, whole-wheat, prepared from recipe, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of Baked Potato Skin have 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 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 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.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of Baked Potato Skin have 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 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 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 five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 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 five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6