Comparing Nutrients in 5 ounces English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	19.5% 11g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	24.7% 247mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	NA	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	44% 658mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	NA	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).

Comparing minerals per 5 ounces for English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Frozen Roasted Potatoes with Salt:

• English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 11.6 times more Calcium, 1.8 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.4 times more Potassium and 1.6 times more Water than English muffins, plain, unenriched, with calcium propionate (includes sourdough).

Comparison of macro-nutrients per 5 ounces:

• English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 1.9 times more Energy, 1.8 times more Carbohydrate and 3.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Frozen Roasted Potatoes with Salt have similar amounts of Fat and Fiber per 5 oz.
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.