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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Potato Skin	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	9.07% 263kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	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	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	30% 11.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	English muffins, plain, unenriched, with 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	7.94% 0.095mg	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	15% 0.2mg	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	19.3% 77μg	42% 168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	13.6% 136mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	65% 0.59mg	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	184% 14.7mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	70.4% 1.6mg	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	24.6% 172mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	10.2% 378g	5.16% 191g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Potato Skin has 5.6 times more Vitamin B6 and more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 1 lb of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contains 8.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Potato Skin has 3.3 times more Copper, 3.6 times more Iron, 1.7 times more Manganese, 3.2 times more Potassium and 2 times more Water than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 1 lb of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contains 5.8 times more Calcium, 3.5 times more Phosphorus, 46.4 times more Sodium and 2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contains 4.1 times more Energy, 7.5 times more Omega 3, 25.4 times more Omega 6, 3.7 times more Carbohydrate and 3 times more Protein than Raw Potato Skin.
• Both Potato Skin and English muffins, plain, unenriched, with calcium propionate (includes sourdough) offer comparable quantities of Fiber per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6