Comparing Nutrients in 100 calories Baked Potato Skin VS Wheat Reduced-calorie Bread

Weight per 100 calories

• Baked Potato Skin: 50.5g
• Wheat Reduced-calorie Bread: 46g

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 Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Baked Potato Skin	Wheat 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	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	3% 0.51g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	2.36% 1.7g	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	1.03% 0.75g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.5% 4g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Wheat 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.054mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	2.13% 0.028mg	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	10.5% 42μg	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	0.051% 0.046mg	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	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.86μg	0.077% 0.092μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	1.7% 17mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	8.76% 0.079mg	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	16.8% 1.34mg	8mg per day for Men 19-50 years
Magnesium	5.17% 21.7mg	4.7% 20mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	24.2% 0.56mg	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	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	0.64% 0.35μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	2.25% 0.25mg	5.66% 0.62mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.49% 18.2g	3700g per day for Men 19-50 years

Baked Potato Skin VS Wheat Reduced-calorie Bread Nutrients Per 100 Kcal

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

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

• 100 calories of Baked Potato Skin have 11.2 times more Vitamin B6 and 148 times more Vitamin C than Wheat Reduced-calorie Bread.
• While 100 kcal of Wheat Reduced-calorie Bread contain 2.6 times more Vitamin B1 and 3.8 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Wheat 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 Wheat Reduced-calorie Bread:

• 100 calories of Baked Potato Skin have 5.2 times more Copper, 2.7 times more Iron and 4.2 times more Potassium than Wheat Reduced-calorie Bread.
• While 100 kcal of Wheat Reduced-calorie Bread contain 4.4 times more Calcium, 1.8 times more Manganese, 1.3 times more Phosphorus, 39.6 times more Selenium, 14.4 times more Sodium and 2.5 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Wheat Reduced-calorie Bread contain similar levels of Magnesium per 100 calories.
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Wheat Reduced-calorie Bread contain 8 times more Omega 3, 31.4 times more Omega 6, 2.4 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Wheat 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