Comparing Nutrients in 100 grams Toasted Wheat Germ Cereals VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Toasted Wheat Germ Cereals	Baked Potato Skin	Recommended Dietary Allowance
Energy	13% 382kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	34.2% 5.82g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	35.4% 46g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	1.93% 1.4g	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	% 7.8g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	52% 29g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.2% 0.98mg	47.2% 0.61mg	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	88% 352μg	5.5% 22μg	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	6.67% 6mg	15% 13.5mg	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	107% 16mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.5% 45mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	91% 0.82mg	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	114% 9.1mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	868% 20mg	26.8% 0.62mg	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	164% 1146mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.15% 5.6g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Wheat Germ Cereals versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Wheat Germ Cereals vs Baked Potato Skin:

• 100 grams of Toasted Wheat Germ Cereals have 13.7 times more Vitamin B1, 7.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 16 times more Vitamin B9, 399.8 times more Vitamin E and 2.4 times more Vitamin K than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2.3 times more Vitamin C than Plain Toasted Wheat Germ Cereals.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Plain Toasted Wheat Germ Cereals as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Wheat Germ Cereals vs Baked Potato Skin:

• 100 grams of Toasted Wheat Germ Cereals have 1.3 times more Calcium, 1.3 times more Iron, 7.4 times more Magnesium, 32.4 times more Manganese, 11.3 times more Phosphorus, 1.7 times more Potassium, 92.9 times more Selenium and 34 times more Zinc than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.3 times more Copper than Plain Toasted Wheat Germ Cereals.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Wheat Germ Cereals have 1.9 times more Energy, 107 times more Fat, 70.4 times more Saturated Fat, 80 times more Omega 3, 181.9 times more Omega 6, 5.6 times more Sugars, 1.9 times more Fiber and 6.8 times more Protein than Baked Potato Skin.
• Both Toasted Wheat Germ Cereals and Baked Potato Skin offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6