Comparing Nutrients in 5 ounces Potato Skin VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Potato Skin	Pumpernickel Bread	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	9.55% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	9.33% 3.54g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13.7% 0.18mg	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	6.02% 24μg	33% 132μg	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	18% 16mg	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	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	45.2% 0.41mg	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	57.4% 4.6mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	80.4% 1.85mg	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	7.7% 54mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.45% 53.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pumpernickel Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Pumpernickel Bread:

• 5 ounces of Potato Skin have 1.9 times more Vitamin B6 and more Vitamin C than Pumpernickel Bread.
• While 5 oz of Pumpernickel Bread contain 15.6 times more Vitamin B1, 8 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.5 times more Vitamin B9 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Pumpernickel Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Pumpernickel Bread:

• 5 ounces of Potato Skin have 1.5 times more Copper, 2 times more Potassium and 2.2 times more Water than Pumpernickel Bread.
• While 5 oz of Pumpernickel Bread contain 2.3 times more Calcium, 2.3 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 81.7 times more Selenium, 59.6 times more Sodium and 4.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Pumpernickel Bread contain similar levels of Iron per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pumpernickel Bread contain 4.3 times more Energy, 31 times more Fat, 9.2 times more Omega 3, 35.8 times more Omega 6, 3.8 times more Carbohydrate, 2.6 times more Fiber and 3.4 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6