Comparing Nutrients in 500 calories English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Potato Skin

Weight per 500 calories

• English muffins, plain, unenriched, with calcium propionate (includes sourdough): 213g
• Potato Skin: 862g

English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 4.1 times more energy per 100g than Potato Skin. It has above average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - English muffins, plain, unenriched, with calcium propionate (includes sourdough) or Potato Skin?

Macros Ratio

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

Macro Nutrients

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.72% 0.55g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	9.97% 0.16g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	82.5% 107g	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	15% 5.74g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.2% 0.33mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.04% 0.091mg	158% 2.06mg	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	19.7% 78.7μg	36.6% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.55% 0.085μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	109% 98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Potato Skin	Recommended Dietary Allowance
Calcium	37% 370mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	405% 3.65mg	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	23.7% 1.9mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.7mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	226% 5.2mg	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	40.4% 283mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	66% 987mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	19.4% 718g	3700g per day for Men 19-50 years

English Muffins, Plain, Unenriched, With Calcium Propionate (includes Sourdough) VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - English muffins, plain, unenriched, with calcium propionate (includes sourdough) or Potato Skin?

Lets compare vitamin content per 500 calories of English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Potato Skin:

• 500 calories of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 2.1 times more Vitamin B1 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.7 times more Vitamin B3, 2.7 times more Vitamin B5, 22.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Potato Skin provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin B6 and Vitamin C
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Potato Skin:

• 500 calories of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 1.4 times more Calcium and 11.5 times more Sodium than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 13.3 times more Copper, 14.8 times more Iron, 4.4 times more Magnesium, 6.8 times more Manganese, 12.8 times more Potassium, 2 times more Zinc and 8 times more Water than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Potato Skin contain similar levels of Phosphorus per 500 calories.
• 500 calories of English muffins, plain, unenriched, with calcium propionate (includes sourdough) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 6.3 times more Omega 6 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 3.8 times more Fiber and 1.4 times more Protein than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 500 calories.