Comparing Nutrients in 7 ounces Potato Skin VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Potato Skin	Garlic bread, frozen	Recommended Dietary Allowance
Energy	3.97% 115kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	63% 10.7g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	NA	10% 7.32g	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	1.7% 1.23g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	51.4% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	12.7% 0.16mg	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	92% 369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.98% 18IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	24% 0.21mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	38% 0.88mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.47% 165g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Garlic bread, frozen per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Garlic bread, frozen:

• 7 ounces of Potato Skin have 2.9 times more Vitamin B6 and 57 times more Vitamin C than Garlic bread, frozen.
• While 7 oz of Garlic bread, frozen contain 22 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 2.2 times more Vitamin B5, 10.9 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Garlic bread, frozen:

• 7 ounces of Potato Skin have 3.9 times more Copper, 1.4 times more Manganese, 4 times more Potassium and 2.6 times more Water than Garlic bread, frozen.
• While 7 oz of Garlic bread, frozen contain 2.3 times more Phosphorus, 55.3 times more Selenium, 54.4 times more Sodium and 2.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Garlic bread, frozen contain similar levels of Calcium, Iron and Magnesium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Garlic bread, frozen contain 6 times more Energy, 166.1 times more Fat, 203.1 times more Saturated Fat, 3.8 times more Omega 3, 168.2 times more Omega 6, 3.4 times more Carbohydrate and 3.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Garlic bread, frozen offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6