Comparing Nutrients in 300 calories Baked Potato Skin VS Muffins, English, whole-wheat

Weight per 300 calories

• Baked Potato Skin: 152g
• Muffins, English, whole-wheat: 148g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Baked Potato Skin	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	46% 59.7g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	16.5% 12g	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	31.5% 12g	26% 9.9g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	18.5% 0.24mg	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	8.33% 33.3μg	18% 72.4μg	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	22.7% 20.5mg	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	0.4% 0.061mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	35% 0.31mg	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	133% 10.7mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	115% 2.65mg	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	22% 153mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	1.83% 67.5g	3700g per day for Men 19-50 years

Baked Potato Skin VS Muffins, English, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Muffins, English, whole-wheat?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Muffins, English, whole-wheat:

• 300 calories of Baked Potato Skin have 1.3 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Muffins, English, whole-wheat provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Muffins, English, whole-wheat have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Muffins, English, whole-wheat:

• 300 calories of Baked Potato Skin have 4 times more Copper, 2.9 times more Iron and 2.8 times more Potassium than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 7.6 times more Calcium, 1.6 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 56.2 times more Selenium, 16.9 times more Sodium and 3.2 times more Zinc than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 1.2 times more Fiber than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 24 times more Omega 6, 5.6 times more Sugars and 2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Muffins, English, whole-wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Muffins, English, whole-wheat provide inadequate amounts of Omega 3 in 300 calories.