Comparing Nutrients in 14 ounces Muffins, English, whole-wheat VS 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	27.8% 806kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	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	123% 160g	141% 183g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	70% 26.6g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	62.4% 35g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.6% 13.5mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	48.6% 194μg	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	11% 1.63mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	105% 1052mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	122% 9.72mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	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	160% 1119mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	96% 1445mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, whole-wheat VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, English, whole-wheat 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 Muffins, English, whole-wheat vs Baked Potato Skin:

• 14 ounces of Muffins, English, whole-wheat have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B9 and 10.3 times more Vitamin E than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 3.8 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 and Vitamin B5 per 14 ounces.
• 14 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Muffins, English, whole-wheat as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Muffins, English, whole-wheat vs Baked Potato Skin:

• 14 ounces of Muffins, English, whole-wheat have 7.8 times more Calcium, 1.7 times more Magnesium, 2.9 times more Manganese, 2.8 times more Phosphorus, 57.6 times more Selenium, 17.3 times more Sodium and 3.3 times more Zinc than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 3.9 times more Copper, 2.9 times more Iron and 2.7 times more Potassium than Muffins, English, whole-wheat.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, English, whole-wheat have 21 times more Fat, 4.6 times more Omega 3, 24.6 times more Omega 6, 5.8 times more Sugars and 2.1 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 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6