Comparing Nutrients in 14 ounces English muffins, whole grain white VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	English muffins, whole grain white	Baked Potato Skin	Recommended Dietary Allowance
Energy	33.5% 972kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	153% 199g	141% 183g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	7.66% 5.56g	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	36.6% 14g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	49.8% 28g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.35mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	187% 2.44mg	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	69.5% 278μg	22% 87.3μg	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	59.5% 53.6mg	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	6.6% 0.99mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Baked Potato Skin	Recommended Dietary Allowance
Calcium	55.6% 556mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	360% 3.24mg	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	126% 10mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.44mg	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	72% 504mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	102% 1532mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.23% 157g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of English muffins, whole grain white versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of English muffins, whole grain white vs Baked Potato Skin:

• 14 ounces of English muffins, whole grain white have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.2 times more Vitamin B9 than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.5 times more Vitamin B3, 11 times more Vitamin B6 and more Vitamin C than English muffins, whole grain white.
• 14 ounces of English muffins, whole grain white have insufficient amounts of Vitamin C
• Both English muffins, whole grain white as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for English muffins, whole grain white vs Baked Potato Skin:

• 14 ounces of English muffins, whole grain white have 4.1 times more Calcium, 1.3 times more Phosphorus, 24.7 times more Selenium, 18.4 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 5 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium and 4.4 times more Potassium than English muffins, whole grain white.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of English muffins, whole grain white have 1.2 times more Energy, 1.3 times more Sugars and 1.6 times more Protein than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.3 times more Fiber than English muffins, whole grain white.
• Both English muffins, whole grain white and Baked Potato Skin offer comparable quantities of Carbohydrate per 14 ounces.
• Both English muffins, whole grain white as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.