Comparing Nutrients in 100 calories English muffins, whole grain whiteVS Baked White Potatoes

Weight per 100 calories

English muffins, whole grain white

40.8g

Baked White Potatoes

109g

English muffins, whole grain white have 2.7 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 100 calories - English muffins, whole grain white or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

English muffins, whole grain white

11%

83%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

English muffins, whole grain whitevs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.74%0.71g

Fat

0.17%0.16g

0.71 gvs0.16 g

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

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0%0g

Saturated Fat

0.14%0.043g

0 gvs0.043 g

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

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0%0g

Omega 3

1%0.016g

0 gvs0.016 g

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

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0%0g

Omega 6

0.31%0.053g

0 gvs0.053 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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15.8%20.5g

Carbohydrate

17.6%23g

20.5 gvs23 g

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

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0.99%0.71g

Sugars

2.3%1.66g

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

0.71 gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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3.76%1.43g

Fiber

6%2.3g

1.43 gvs2.3 g

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

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5.1%2.87g

Protein

4.08%2.3g

2.87 gvs2.3 g

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

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Vitamins

English muffins, whole grain whitevs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

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8.95%0.11mg

Vitamin B1

4.35%0.052mg

Thiamine

0.11 mgvs0.052 mg

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

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5.62%0.073mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.073 mgvs0.047 mg

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

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5.37%0.86mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.86 mgvs1.66 mg

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

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Vitamin B5

8.33%0.42mg

Pantothenic acid

NA mgvs0.42 mg

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

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1.76%0.023mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.023 mgvs0.23 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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7.14%28.6μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

28.6 μgvs41.3 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0 mgvs13.7 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.68%0.1mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.1 mgvs0.043 mg

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

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0.78%0.94μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.94 μgvs2.93 μg

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

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Minerals

English muffins, whole grain whitevs Baked White Potatoes

5.7%57mg

Calcium

1.1%11mg

57 mgvs11 mg

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

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7.44%0.067mg

Copper

15.3%0.14mg

0.067 mgvs0.14 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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13%1.03mg

Iron

8.7%0.7mg

1.03 mgvs0.7 mg

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

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3.2%13.5mg

Magnesium

7%29.3mg

13.5 mgvs29.3 mg

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

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Manganese

8.93%0.21mg

NA mgvs0.21 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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7.4%52mg

Phosphorus

11.6%81.5mg

52 mgvs81.5 mg

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

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1.56%53mg

Potassium

17.4%591mg

53 mgvs591 mg

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

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13%7.06μg

Selenium

0.99%0.54μg

7.06 μgvs0.54 μg

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

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10.5%158mg

Sodium

0.51%7.6mg

158 mgvs7.6 mg

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

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3.6%0.4mg

Zinc

3.46%0.38mg

0.4 mgvs0.38 mg

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

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0.44%16g

Water

2.2%82g

16 gvs82 g

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

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Lets compare vitamin content per 100 calories of English muffins, whole grain white vs Baked White Potatoes:

English muffins, whole grain white have 2.1 times more Vitamin B1 and 1.6 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Vitamin B3, 10 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than English muffins, whole grain white.
Both English muffins, whole grain white as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for English muffins, whole grain white vs Baked White Potatoes:

English muffins, whole grain white have 5.3 times more Calcium, 1.5 times more Iron, 13 times more Selenium and 20.7 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 11.1 times more Potassium and 5.1 times more Water than English muffins, whole grain white.
Both English muffins, whole grain white and Baked Whole White Potatoes have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

English muffins, whole grain white have 1.3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3, 2.3 times more Sugars and 1.6 times more Fiber than English muffins, whole grain white.
Both English muffins, whole grain white and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both English muffins, whole grain white as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

English muffins, whole grain whiteVS Rolls, hamburger, whole grain white, calcium-fortifiedBaked White PotatoesVS Rolls, hamburger, whole grain white, calcium-fortifiedEnglish muffins, whole grain whiteVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories English muffins, whole grain whiteVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - English muffins, whole grain white or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: