Comparing Nutrients in 1 kilogram English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Baked Potato Skin	Recommended Dietary Allowance
Energy	81% 2350kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	48% 8.13g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 460g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	71% 27g	208% 79g	38g per day for Men 19-50 years
Protein	138% 77g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.2% 4.46mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	472% 6.14mg	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	93% 370μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Baked Potato Skin	Recommended Dietary Allowance
Calcium	174% 1740mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	908% 8.17mg	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	111% 8.9mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	268% 6.16mg	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	190% 1330mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	309% 4640mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	11.4% 421g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of English muffins, plain, unenriched, with calcium propionate (includes sourdough) versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Baked Potato Skin:

• 1 kilogram of English muffins, plain, unenriched, with calcium propionate (includes sourdough) has 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2 times more Vitamin B3, 1.9 times more Vitamin B5, 14.3 times more Vitamin B6 and more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• 1 kilogram of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Baked Potato Skin:

• 1 kilogram of English muffins, plain, unenriched, with calcium propionate (includes sourdough) has 5.1 times more Calcium, 1.3 times more Phosphorus, 22.1 times more Sodium and 1.4 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 6.3 times more Copper, 7.9 times more Iron, 2 times more Magnesium, 1.7 times more Manganese and 4.4 times more Potassium than English muffins, plain, unenriched, with calcium propionate (includes sourdough).

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of English muffins, plain, unenriched, with calcium propionate (includes sourdough) has 7.5 times more Omega 3, 25.4 times more Omega 6 and 1.8 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.9 times more Fiber than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6