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Compare Nutrients in 100 grams English muffins, whole grain whiteVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

English muffins, whole grain white
11%
6%
83%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
English muffins, whole grain whiteBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
22%
4%
0.263 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
13.8%
3.3%
0.179 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
13%
9.55%
2.105 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.3%
16%
0.056 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
14%
0 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.67%
0.27%
0.25 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.9%
2.25%
2.3 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
17.5%
9.5%
70 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
English muffins, whole grain whiteBaked White Potatoes
Calcium
14%
1%
140 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
18%
14%
0.164 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
31.6%
8%
2.53 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8.25%
6.75%
33 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
8.2%
NA mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
18%
10.7%
127 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.77%
11.6%
130 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
31%
0.91%
17.3 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
25.7%
0.47%
386 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
8.8%
3.2%
0.97 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of English muffins, whole grain white vs Baked White Potatoes:
English muffins, whole grain white have 5.5 times more Thiamine, 4.2 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin E and 1.8 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.8 times more Vitamin B6 than English muffins, whole grain white. Both English muffins, whole grain white and Baked Whole White Potatoes have similar amounts of Vitamin K per 100g.

Comparing minerals per 100 grams for English muffins, whole grain white vs Baked White Potatoes:
English muffins, whole grain white have 14 times more Calcium, 1.3 times more Copper, 4 times more Iron, 1.2 times more Magnesium, 1.7 times more Phosphorus, 34.6 times more Selenium, 55.1 times more Sodium and 2.8 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.2 times more Potassium than English muffins, whole grain white.

Macro Nutrients

100gRDA for Men 19-30 years
English muffins, whole grain whiteBaked White Potatoes
Fat
1.8%
0.15%
1.75 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12.5%
3.75%
7.02 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
38.6%
16%
50.17 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
8.45%
3.17%
245 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.4%
2.1%
1.75 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
9.2%
5.53%
3.5 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0%
0.13%
0 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
0.94%
0 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0%
0.29%
0 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.07%
2.04%
39.48 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
English muffins, whole grain white have 11.7 times more Fat, 3.3 times more Protein, 2.4 times more Carbohydrate, 2.7 times more Energy and 1.7 times more Fiber than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.9 times more Water than English muffins, whole grain white. Both English muffins, whole grain white and Baked Whole White Potatoes have similar amounts of Sugars per 100g.