Comparing Nutrients in 1 kilogram Baked Potato Skin VS Muffins, English, wheat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Muffins, English, wheat	15%	8%	77%

Macro Nutrients

	Baked Potato Skin	Muffins, English, wheat	Recommended Dietary Allowance
Energy	68.3% 1980kcal	77% 2230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	46% 7.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	345% 448g	130g per day for Men 19-50 years
Sugars	19.3% 14g	21.5% 15.6g	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	208% 79g	121% 46g	38g per day for Men 19-50 years
Protein	76.6% 43g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Muffins, English, wheat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	359% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	225% 2.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	89% 4.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	67% 0.87mg	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	55% 220μg	160% 640μg	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	150% 135mg	0% 0mg	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	2.67% 0.4mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Muffins, English, wheat	Recommended Dietary Allowance
Calcium	34% 340mg	178% 1780mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	164% 1.48mg	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	880% 70.4mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	435% 10mg	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	144% 1010mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	531% 292μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Muffins, English, wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Muffins, English, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Muffins, English, wheat:

• 1 kilogram of Baked Potato Skin has 1.9 times more Vitamin B5, 7.1 times more Vitamin B6 and more Vitamin C than Muffins, English, wheat.
• While 1 kg of Muffins, English, wheat contains 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B9 and 11.3 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Muffins, English, wheat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 kilogram of Muffins, English, wheat have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Muffins, English, wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Muffins, English, wheat:

• 1 kilogram of Baked Potato Skin has 5.5 times more Copper, 2.5 times more Iron and 3.1 times more Potassium than Muffins, English, wheat.
• While 1 kg of Muffins, English, wheat contains 5.2 times more Calcium, 1.6 times more Manganese, 41.7 times more Selenium, 16.8 times more Sodium and 2.2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Muffins, English, wheat contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 1.7 times more Fiber than Muffins, English, wheat.
• While 1 kg of Muffins, English, wheat contains 20 times more Fat, 4.8 times more Omega 3, 24.5 times more Omega 6 and 2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Muffins, English, wheat 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