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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Baked Potato Skin	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	9.68% 281kcal	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	50.2% 65.3g	50% 65.2g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	29.5% 11g	10% 3.83g	38g per day for Men 19-50 years
Protein	11% 6.1g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	7.8% 31μg	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	21.3% 19mg	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	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	4.8% 48mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	125% 9.98mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	20.5% 143mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin 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 Skin 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 Skin vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 5 ounces of Baked Potato Skin have 2 times more Vitamin B3, 1.9 times more Vitamin B5, 14.3 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 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B9 than Baked Potato Skin.
• 5 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• Both Baked Potato Skin 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 Skin vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 5 ounces of Baked Potato Skin have 6.3 times more Copper, 7.9 times more Iron, 2 times more Magnesium, 1.7 times more Manganese and 4.4 times more Potassium than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 5.1 times more Calcium, 1.3 times more Phosphorus, 22.1 times more Sodium and 1.4 times more Zinc than Baked Potato Skin.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 2.9 times more Fiber than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 7.5 times more Omega 3, 25.4 times more Omega 6 and 1.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and English muffins, plain, unenriched, with calcium propionate (includes sourdough) offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6