Comparing Nutrients in 100 calories Muffins, English, whole-wheat VS Baked Potato Skin

Weight per 100 calories

• Muffins, English, whole-wheat: 49.3g
• Baked Potato Skin: 50.5g

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

Discover which food has more nutrients per 100 calories - Muffins, English, whole-wheat or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Muffins, English, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.5% 4g	0.98% 0.71g	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	8.7% 3.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	7.74% 4.33g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.85% 0.34mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.18% 0.08mg	24% 0.31mg	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	6.03% 24μg	2.78% 11μg	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	0% 0mg	7.58% 6.8mg	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	1.35% 0.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	13% 131mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	46% 0.41mg	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	15% 1.2mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	13.5% 0.31mg	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	20% 139mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	7.17% 0.79mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.65% 24g	3700g per day for Men 19-50 years

Muffins, English, Whole-wheat VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Muffins, English, whole-wheat or Baked Potato Skin?

Lets compare vitamin content per 100 calories of Muffins, English, whole-wheat vs Baked Potato Skin:

• 100 calories of Muffins, English, whole-wheat have 2.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B9 than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 1.3 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Baked Potato Skin provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Muffins, English, whole-wheat have insufficient amounts of Vitamin C
• Both Muffins, English, whole-wheat as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Muffins, English, whole-wheat vs Baked Potato Skin:

• 100 calories of Muffins, English, whole-wheat have 7.6 times more Calcium, 1.6 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 56.2 times more Selenium, 16.9 times more Sodium and 3.2 times more Zinc than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 4 times more Copper, 2.9 times more Iron and 2.8 times more Potassium than Muffins, English, whole-wheat.
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Muffins, English, whole-wheat have 24 times more Omega 6, 5.6 times more Sugars and 2 times more Protein than Baked Potato Skin.
• Both Muffins, English, whole-wheat and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Muffins, English, whole-wheat as well as Baked Potato Skin provide inadequate amounts of Omega 3 in 100 calories.