Comparing Nutrients in 100 calories English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• English muffins, plain, unenriched, with calcium propionate (includes sourdough): 42.6g
• Frozen Roasted Potatoes with Salt: 78.7g

English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 1.9 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 100 calories - English muffins, plain, unenriched, with calcium propionate (includes sourdough) or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	3.02% 1.15g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	NA	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	3.94% 15.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.71% 0.017μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	NA	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	4.73% 0.38mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	2.13% 8.94mg	NA	420mg per day for Men 19-50 years
Manganese	6.6% 0.15mg	NA	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	8.1% 56.6mg	NA	700mg per day for Men 19-50 years
Potassium	1.64% 55.7mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	13% 197mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	NA	11mg per day for Men 19-50 years
Water	0.48% 18g	1.45% 53.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).

Comparing minerals per 100 calories for English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Frozen Roasted Potatoes with Salt:

• English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 6.3 times more Calcium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 6.4 times more Potassium and 3 times more Water than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Frozen Roasted Potatoes with Salt have similar amounts of Iron and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 1.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.9 times more Fat and 1.8 times more Fiber than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.