Comparing Nutrients in 7 ounces English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Baked Potato Flesh

Macros Ratio

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

Macro Nutrients

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Baked Potato Flesh	Recommended Dietary Allowance
Energy	16% 466kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	14% 5.36g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	46% 0.6mg	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	18.4% 73.4μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	28.2% 25.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	34.5% 345mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	47.4% 0.43mg	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	22% 1.77mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	14% 0.32mg	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	37.7% 264mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	61.4% 921mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, plain, unenriched, with calcium propionate (includes sourdough) VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Baked Potato Flesh:

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

Comparing minerals per 7 ounces for English muffins, plain, unenriched, with calcium propionate (includes sourdough) vs Baked Potato Flesh:

• 7 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 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 Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 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).
• Both English muffins, plain, unenriched, with calcium propionate (includes sourdough) and Baked Potato Flesh contain similar levels of Magnesium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of English muffins, plain, unenriched, with calcium propionate (includes sourdough) have 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 Potato Flesh.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6