Comparing Nutrients in 100 grams Potato Skin VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Potato Skin	Multi-grain Bread	Recommended Dietary Allowance
Energy	2% 58kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	9.8% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	NA	8.8% 6.4g	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	3.38% 2.45g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	20.2% 0.26mg	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	4.25% 17μg	18.8% 75μg	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	12.7% 11.4mg	0.11% 0.1mg	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	2.47% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Multi-grain Bread	Recommended Dietary Allowance
Calcium	3% 30mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	31.3% 0.28mg	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	40.5% 3.24mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	88% 2.03mg	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	5.43% 38mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Multi-grain Bread per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Multi-grain Bread:

• 100 grams of Potato Skin have 114 times more Vitamin C than Multi-grain Bread.
• While 100 g of Multi-grain Bread contain 13.3 times more Vitamin B1, 3.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Multi-grain Bread provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Multi-grain Bread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Multi-grain Bread:

• 100 grams of Potato Skin have 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Potassium and 2.3 times more Water than Multi-grain Bread.
• While 100 g of Multi-grain Bread contain 3.4 times more Calcium, 3.4 times more Magnesium, 3.4 times more Manganese, 6 times more Phosphorus, 109.7 times more Selenium, 38.1 times more Sodium and 4.9 times more Zinc than Raw Potato Skin.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Multi-grain Bread contain 4.6 times more Energy, 42.3 times more Fat, 33.5 times more Saturated Fat, 20.5 times more Omega 3, 52.1 times more Omega 6, 3.5 times more Carbohydrate, 3 times more Fiber and 5.2 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6