Comparing Nutrients in 300 calories English muffins, plain, enriched, without calcium propionate(includes sourdough)VS Baked White Potatoes

Weight per 300 calories

English muffins, plain, enriched, without calcium propionate(includes sourdough)

128g

Baked White Potatoes

326g

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 2.6 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - English muffins, plain, enriched, without calcium propionate(includes sourdough) or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

English muffins, plain, enriched, without calcium propionate(includes sourdough)

13%

80%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

English muffins, plain, enriched, without calcium propionate(includes sourdough)vs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.37%2.3g

Fat

0.5%0.49g

2.3 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.03%0.33g

Saturated Fat

0.41%0.13g

0.33 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6%0.096g

Omega 3

3.06%0.049g

0.096 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.1%1.04g

Omega 6

0.94%0.16g

1.04 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.7g

Carbohydrate

53%68.7g

58.7 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.07%3.45g

Fiber

18%6.85g

3.45 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.6%9.83g

Protein

12.2%6.85g

9.83 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

English muffins, plain, enriched, without calcium propionate(includes sourdough)vs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47%0.56mg

Vitamin B1

13%0.16mg

Thiamine

0.56 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.6%0.36mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.36 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%4.96mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.4%0.57mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.57 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.22%0.055mg

Vitamin B6

53%0.69mg

Pyridoxine

0.055 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.6%94μg

Vitamin B9

31%124μg

Folates and Folic Acid

94 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.13%0.051μg

Vitamin B12

0%0μg

Cobalamin

0.051 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

English muffins, plain, enriched, without calcium propionate(includes sourdough)vs Baked White Potatoes

6.64%66.4mg

Calcium

3.26%32.6mg

66.4 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.16mg

Copper

46%0.41mg

0.16 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

26%2.1mg

3.2 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.4%27mg

Magnesium

21%88mg

27 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg

Manganese

26.8%0.62mg

0.46 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.3%170mg

Phosphorus

35%245mg

170 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.9%167mg

Potassium

52%1774mg

167 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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39.5%592mg

Sodium

1.52%23mg

592 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.12%0.89mg

Zinc

10.4%1.14mg

0.89 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.45%53.7g

Water

6.65%246g

53.7 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Baked White Potatoes:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 3.6 times more Vitamin B1 and 2.6 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Vitamin B5, 12.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Baked White Potatoes:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 2 times more Calcium, 1.5 times more Iron and 26 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Copper, 3.3 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 10.6 times more Potassium, 1.3 times more Zinc and 4.6 times more Water than English muffins, plain, enriched, without calcium propionate(includes sourdough).

Comparison of macro-nutrients per 300 calories:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 2 times more Omega 3, 6.5 times more Omega 6 and 1.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Fiber than English muffins, plain, enriched, without calcium propionate(includes sourdough).
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

English muffins, plain, enriched, without calcium propionate(includes sourdough)VS English muffins, plain, unenriched, with calcium propionate (includes sourdough)Baked White PotatoesVS English muffins, plain, unenriched, with calcium propionate (includes sourdough)English muffins, plain, enriched, without calcium propionate(includes sourdough)VS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories English muffins, plain, enriched, without calcium propionate(includes sourdough)VS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - English muffins, plain, enriched, without calcium propionate(includes sourdough) or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: