Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
English muffins, plain, unenriched, without calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	30% 870kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	48% 8.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	354% 460g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	71% 27g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	89.2% 4.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	33% 0.43mg	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	25% 100μg	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	144% 130mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	5% 50mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	155% 3.57mg	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	63% 440mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	309% 4640mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	21% 770g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS English muffins, plain, unenriched, without calcium propionate (includes sourdough) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of English muffins, plain, unenriched, without calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 7 times more Vitamin B6 and 130 times more Vitamin C than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• While 1 kg of English muffins, plain, unenriched, without calcium propionate (includes sourdough) contains 1.7 times more Vitamin B1, 7.7 times more Vitamin B2 and 3.7 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and English muffins, plain, unenriched, without calcium propionate (includes sourdough) provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 1 kilogram of English muffins, plain, unenriched, without calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as English muffins, plain, unenriched, without calcium propionate (includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.5 times more Copper, 2.9 times more Potassium and 1.8 times more Water than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• While 1 kg of English muffins, plain, unenriched, without calcium propionate (includes sourdough) contains 10.4 times more Calcium, 2.9 times more Iron, 2.6 times more Manganese, 3 times more Phosphorus, 116 times more Sodium and 2.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of English muffins, plain, unenriched, without calcium propionate (includes sourdough) contains 2.7 times more Energy, 7.5 times more Omega 3, 25.4 times more Omega 6, 2.3 times more Carbohydrate, 1.5 times more Fiber and 4.1 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6