Comparing Nutrients in 100 grams Potato Skin VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Potato Skin	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	2% 58kcal	10.5% 305kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	6.1% 5.9g	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	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	17% 2.88g	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	NA	5.82% 4.2g	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	6.58% 2.5g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Bread, whole-wheat, prepared from recipe, toasted	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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	6.76% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	15% 0.2mg	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	16.8% 67μg	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% 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	NA	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.67% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	3% 30mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	31% 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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	90% 2.07mg	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	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	77.3% 42.5μg	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% 1.65mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Bread, whole-wheat, prepared from recipe, toasted per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Bread, whole-wheat, prepared from recipe, toasted:

• 100 grams of Potato Skin have 1.2 times more Vitamin B6 and more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• While 100 g of Bread, whole-wheat, prepared from recipe, toasted contain 12.7 times more Vitamin B1, 5.9 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.9 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Bread, whole-wheat, prepared from recipe, toasted:

• 100 grams of Potato Skin have 1.5 times more Copper and 3.2 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• While 100 g of Bread, whole-wheat, prepared from recipe, toasted contain 3.9 times more Magnesium, 3.4 times more Manganese, 5.4 times more Phosphorus, 141.7 times more Selenium, 38.1 times more Sodium and 4.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Calcium, Iron and Potassium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Bread, whole-wheat, prepared from recipe, toasted contain 5.3 times more Energy, 59 times more Fat, 33.6 times more Saturated Fat, 34.9 times more Omega 3, 90 times more Omega 6, 4.5 times more Carbohydrate, 2.7 times more Fiber and 3.6 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6