Comparing Nutrients in 14 ounces English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%
Potato Skin	17%	1%	82%

Macro Nutrients

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Potato Skin	Recommended Dietary Allowance
Energy	32% 933kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	19% 3.23g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 183g	38% 49.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	28.2% 10.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	73% 0.95mg	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	36.7% 147μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50.3% 45.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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)	Potato Skin	Recommended Dietary Allowance
Calcium	69% 691mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	187% 1.68mg	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% 3.53mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	104% 2.4mg	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	75.4% 528mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	123% 1842mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.5% 167g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Potato Skin:

• 14 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 8.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 5.6 times more Vitamin B6 and more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• 14 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Potato Skin:

• 14 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 5.8 times more Calcium, 3.5 times more Phosphorus, 46.4 times more Sodium and 2 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3.3 times more Copper, 3.6 times more Iron, 1.7 times more Manganese, 3.2 times more Potassium and 2 times more Water than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Potato Skin contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 4.1 times more Energy, 7.5 times more Omega 3, 25.4 times more Omega 6, 3.7 times more Carbohydrate and 3 times more Protein than Potato Skin.
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Potato Skin offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6