Comparing Nutrients in 5 ounces Baked Potato Flesh VS English muffins, plain, unenriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Baked Potato Flesh	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	4.55% 132kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	50% 65.2g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	5.6% 2.13g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.7% 0.061mg	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	3.2% 12.8μg	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	20.3% 0.18mg	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	6.2% 0.5mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	22% 0.51mg	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	10% 71mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.6% 59.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Potato Flesh have 1.2 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 1.7 times more Vitamin B1, 7.3 times more Vitamin B2 and 4.1 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and English muffins, plain, unenriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Baked Potato Flesh have 1.7 times more Copper, 3 times more Potassium and 1.8 times more Water than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 34.8 times more Calcium, 2.5 times more Iron, 2.2 times more Manganese, 2.7 times more Phosphorus, 92.8 times more Sodium and 2.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain similar levels of Magnesium per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 2.5 times more Energy, 7.5 times more Omega 3, 25.4 times more Omega 6, 2.1 times more Carbohydrate, 1.8 times more Fiber and 3.9 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6