Comparing Nutrients in 5 ounces English muffins, plain, enriched, without calcium propionate(includes sourdough)VS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

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

13%

80%

Baked White Potatoes

90%

5 oz ▼

Macro Nutrients

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

11.5%333kcal

Energy

4.5%130kcal

333 kcalvs130 kcal

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

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2.63%2.55g

Fat

0.22%0.21g

2.55 gvs0.21 g

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

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1.15%0.37g

Saturated Fat

0.18%0.057g

0.37 gvs0.057 g

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

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6.64%0.11g

Omega 3

1.33%0.021g

0.11 gvs0.021 g

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

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6.78%1.15g

Omega 6

0.41%0.069g

1.15 gvs0.069 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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50%65.2g

Carbohydrate

23%30g

65.2 gvs30 g

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

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Sugars

3%2.17g

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

NA gvs2.17 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.89g

NA gvs0.89 g

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

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Sucrose

%0.57g

NA gvs0.57 g

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

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10%3.83g

Fiber

7.83%2.98g

3.83 gvs2.98 g

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

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19.5%11g

Protein

5.3%2.98g

11 gvs2.98 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

0.16%1.4μg

RAE, retinol activity equivalents

0 μgvs1.4 μg

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

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52.2%0.63mg

Vitamin B1

5.67%0.068mg

Thiamine

0.63 mgvs0.068 mg

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

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30.6%0.4mg

Vitamin B2

4.7%0.061mg

Riboflavin

0.4 mgvs0.061 mg

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

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34.4%5.5mg

Vitamin B3

13.5%2.17mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs2.17 mg

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

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12.6%0.63mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.63 mgvs0.54 mg

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

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4.7%0.061mg

Vitamin B6

23%0.3mg

Pyridoxine

0.061 mgvs0.3 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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26.2%105μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

105 μgvs54 μg

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

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2.36%0.057μg

Vitamin B12

0%0μg

Cobalamin

0.057 μgvs0 μg

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

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0%0mg

Vitamin C

20%18mg

Ascorbic acid

0 mgvs18 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

0.38%0.057mg

Tocopherols and Tocotrienols

NA mgvs0.057 mg

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

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Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

NA μgvs3.83 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

7.37%73.7mg

Calcium

1.4%14mg

73.7 mgvs14 mg

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

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20.3%0.18mg

Copper

20%0.18mg

0.18 mgvs0.18 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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44.3%3.54mg

Iron

11.3%0.91mg

3.54 mgvs0.91 mg

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

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7.1%29.8mg

Magnesium

9.1%38.3mg

29.8 mgvs38.3 mg

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

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22%0.51mg

Manganese

11.6%0.27mg

0.51 mgvs0.27 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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27%189mg

Phosphorus

15%106mg

189 mgvs106 mg

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

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5.46%186mg

Potassium

22.7%771mg

186 mgvs771 mg

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

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Selenium

1.3%0.71μg

NA μgvs0.71 μg

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

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44%658mg

Sodium

0.66%9.92mg

658 mgvs9.92 mg

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

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9.02%0.99mg

Zinc

4.5%0.5mg

0.99 mgvs0.5 mg

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

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1.6%59.7g

Water

2.9%107g

59.7 gvs107 g

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

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Lets compare vitamin content per 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Baked White Potatoes:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 9.2 times more Vitamin B1, 6.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin B12 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.9 times more Vitamin B6 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 B5 per 5 oz.
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Baked White Potatoes:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 5.2 times more Calcium, 3.9 times more Iron, 1.9 times more Manganese, 1.8 times more Phosphorus, 66.3 times more Sodium and 2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Magnesium, 4.2 times more Potassium and 1.8 times more Water 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 Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 2.6 times more Energy, 12 times more Fat, 5 times more Omega 3, 16.6 times more Omega 6, 2.2 times more Carbohydrate, 1.3 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces English muffins, plain, enriched, without calcium propionate(includes sourdough)VS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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