Comparing Nutrients in 7 ounces Potato Skin VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Potato Skin	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	3.97% 115kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	72.2% 94g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	13% 4.96g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	34.4% 19.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Toasted Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	82.6% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	31.8% 0.41mg	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	8.43% 33.7μg	39% 157μg	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	25% 22.6mg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	40% 0.36mg	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	80.4% 6.43mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	131% 3mg	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	10.8% 75.4mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.47% 165g	1.93% 71.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Toasted Rice Bran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Toasted Rice Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Toasted Rice Bran Bread:

• 7 ounces of Potato Skin have more Vitamin C than Toasted Rice Bran Bread.
• While 7 oz of Toasted Rice Bran Bread contain 27 times more Vitamin B1, 7.7 times more Vitamin B2, 6.4 times more Vitamin B3 and 4.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Toasted Rice Bran Bread provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Toasted Rice Bran Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Toasted Rice Bran Bread:

• 7 ounces of Potato Skin have 2.3 times more Copper, 1.9 times more Potassium and 2.3 times more Water than Toasted Rice Bran Bread.
• While 7 oz of Toasted Rice Bran Bread contain 2.5 times more Calcium, 3.3 times more Magnesium, 2.5 times more Manganese, 4.6 times more Phosphorus, 104 times more Selenium, 29.2 times more Sodium and 3.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Toasted Rice Bran Bread contain similar levels of Iron per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Rice Bran Bread contain 4.6 times more Energy, 50 times more Fat, 29.7 times more Saturated Fat, 11.5 times more Omega 3, 56.2 times more Omega 6, 3.8 times more Carbohydrate, 2.1 times more Fiber and 3.8 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6