Comparing Nutrients in 100 calories Baked Potato Skin VS Toasted Oat Bran Reduced-calorie Bread

Weight per 100 calories

• Baked Potato Skin: 50.5g
• Toasted Oat Bran Reduced-calorie Bread: 41.8g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Baked Potato Skin or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Baked Potato Skin	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.051g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	2.42% 1.76g	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	10.5% 4g	15.7% 6g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0.056% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.054mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	2.8% 0.036mg	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	2.78% 11μg	8.58% 34.3μg	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	7.58% 6.8mg	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	0.13% 0.02mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.86μg	0.7% 0.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.85% 28.5mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	6.83% 0.062mg	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	44.4% 3.56mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	5.17% 21.7mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	18.3% 0.42mg	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	7.3% 51mg	8.6% 60.3mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	0.64% 0.35μg	18.6% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	2.25% 0.25mg	4.53% 0.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.4% 15g	3700g per day for Men 19-50 years

Baked Potato Skin VS Toasted Oat Bran Reduced-calorie Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Skin or Toasted Oat Bran Reduced-calorie Bread?

Lets compare vitamin content per 100 calories of Baked Potato Skin vs Toasted Oat Bran Reduced-calorie Bread:

• 100 calories of Baked Potato Skin have 6.2 times more Vitamin B5, 8.5 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Reduced-calorie Bread.
• While 100 kcal of Toasted Oat Bran Reduced-calorie Bread contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.1 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Potato Skin as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Baked Potato Skin vs Toasted Oat Bran Reduced-calorie Bread:

• 100 calories of Baked Potato Skin have 6.7 times more Copper, 2.3 times more Iron and 5.7 times more Potassium than Toasted Oat Bran Reduced-calorie Bread.
• While 100 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.7 times more Calcium, 1.4 times more Manganese, 29 times more Selenium, 21.6 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium
• 100 calories of Toasted Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Toasted Oat Bran Reduced-calorie Bread contain 10.1 times more Omega 3, 48.3 times more Omega 6, 2.5 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6