Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
English muffins, plain, unenriched, without calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	5.95% 173kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	70.2% 91g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14% 5.36g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	English muffins, plain, unenriched, without 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	17.5% 0.21mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	6.56% 0.085mg	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	4.96% 20μg	18.4% 73.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	0.22% 0.2mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	31% 0.71mg	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	12.5% 87.3mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.13% 153g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS English muffins, plain, unenriched, without calcium propionate (includes sourdough) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of English muffins, plain, unenriched, without calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 7 times more Vitamin B6 and 130 times more Vitamin C than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• While 7 oz of English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 1.7 times more Vitamin B1, 7.7 times more Vitamin B2 and 3.7 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and English muffins, plain, unenriched, without calcium propionate (includes sourdough) provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 7 ounces of English muffins, plain, unenriched, without calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as English muffins, plain, unenriched, without calcium propionate (includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 1.5 times more Copper, 2.9 times more Potassium and 1.8 times more Water than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• While 7 oz of English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 10.4 times more Calcium, 2.9 times more Iron, 2.6 times more Manganese, 3 times more Phosphorus, 116 times more Sodium and 2.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain similar levels of Magnesium per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 2.7 times more Energy, 7.5 times more Omega 3, 25.4 times more Omega 6, 2.3 times more Carbohydrate, 1.5 times more Fiber and 4.1 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6