Comparing Nutrients in 500 calories Baked Potato Skin VS Muffins, English, whole-wheat

Weight per 500 calories

• Baked Potato Skin: 253g
• Muffins, English, whole-wheat: 246g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	76.5% 100g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	27.5% 20g	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	52.5% 20g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	19.3% 11g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	31% 0.4mg	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	14% 55.6μg	30% 121μg	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	38% 34mg	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	0.67% 0.1mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	2.05% 2.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	8.6% 86mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	58% 0.52mg	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	222% 17.8mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	192% 4.4mg	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	36.4% 255mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.04% 113g	3700g per day for Men 19-50 years

Baked Potato Skin VS Muffins, English, Whole-wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Muffins, English, whole-wheat?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Muffins, English, whole-wheat:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Muffins, English, whole-wheat:

• 500 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 500 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.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.2 times more Fiber than Muffins, English, whole-wheat.
• While 500 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 500 calories.
• 500 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 500 calories.