Comparing Nutrients in 1 pound Baked Potato Skin VS English muffins, whole grain white

Macros Ratio

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

Macro Nutrients

	Baked Potato Skin	English muffins, whole grain white	Recommended Dietary Allowance
Energy	31% 898kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	175% 228g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	11% 7.94g	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	94% 36g	41.8% 16g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	19.5% 0.25mg	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	79.4% 318μg	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	68% 61.2mg	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	1.2% 0.18mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	15.4% 154mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	82.7% 0.74mg	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	399% 32mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	NA	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	65.4% 458mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	117% 1751mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	5.8% 215g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS English muffins, whole grain white per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of English muffins, whole grain white to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs English muffins, whole grain white:

• 1 pound of Baked Potato Skin has 1.5 times more Vitamin B3, 11 times more Vitamin B6 and more Vitamin C than English muffins, whole grain white.
• While 1 lb of English muffins, whole grain white contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.2 times more Vitamin B9 than Baked Potato Skin.
• 1 pound of English muffins, whole grain white have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs English muffins, whole grain white:

• 1 pound of Baked Potato Skin has 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.
• While 1 lb of English muffins, whole grain white contains 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.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 2.3 times more Fiber than English muffins, whole grain white.
• While 1 lb of English muffins, whole grain white contains 1.3 times more Sugars and 1.6 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and English muffins, whole grain white offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Baked Potato Skin as well as English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6 in one pound.