Comparing Nutrients in 5 ounces English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS 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	11.5% 333kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	13.6% 17.6g	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	10% 3.83g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	19.5% 11g	6.5% 3.64g	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	21.4% 0.26mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	26% 0.34mg	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	13% 52.4μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18% 16mg	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	24.7% 247mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	66.6% 0.6mg	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	15.8% 1.26mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	37% 0.85mg	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	27% 189mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Potato Skin:

• 5 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 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 Potato Skin.
• While 5 oz of Raw Potato Skin contain 5.6 times more Vitamin B6 and more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• 5 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 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 five ounces.

Comparing minerals per 5 ounces for English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Potato Skin:

• 5 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 5.8 times more Calcium, 3.5 times more Phosphorus, 46.4 times more Sodium and 2 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 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).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Potato Skin contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 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 Potato Skin.
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Potato Skin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6