Comparing Nutrients in 14 ounces Muffins, English, wheat VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Muffins, English, wheat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	30.5% 885kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	9.3% 6.75g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.16mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.2% 13.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	92% 1.2mg	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	63.5% 254μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	70.6% 706mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	142% 11.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	27.8% 0.64mg	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	60.7% 425mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.54% 168g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, wheat VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, English, wheat versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Muffins, English, wheat vs Baked Potato Flesh:

• 14 ounces of Muffins, English, wheat have 4.1 times more Vitamin B1, 13.9 times more Vitamin B2, 2.4 times more Vitamin B3, 7.1 times more Vitamin B9 and 11.3 times more Vitamin E than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin C than Muffins, English, wheat.
• 14 ounces of Muffins, English, wheat have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Muffins, English, wheat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Muffins, English, wheat vs Baked Potato Flesh:

• 14 ounces of Muffins, English, wheat have 35.6 times more Calcium, 8.2 times more Iron, 1.5 times more Magnesium, 6.2 times more Manganese, 2.1 times more Phosphorus, 97.3 times more Selenium, 70.6 times more Sodium and 3.7 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Copper, 2.1 times more Potassium and 1.8 times more Water than Muffins, English, wheat.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, English, wheat have 2.4 times more Energy, 20 times more Fat, 4.8 times more Omega 3, 24.5 times more Omega 6, 2.1 times more Carbohydrate, 3.1 times more Fiber and 4.4 times more Protein than Baked Potato Flesh.
• Both Muffins, English, wheat and Baked Potato Flesh offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6