Comparing Nutrients in 14 ounces Muffins, English, wheat VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Muffins, English, wheat	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	30.5% 885kcal	12% 345kcal	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	5% 3.6g	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	1.6% 1.15g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	48% 18.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Boiled Potato Flesh, Cooked In Skin	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.2% 13.3mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	91% 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	9.92% 39.7μg	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	57.3% 51.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	70.6% 706mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.9% 196μg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	24% 0.55mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	44.2% 1504mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.54% 168g	8.26% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, wheat VS Boiled Potato Flesh, Cooked In Skin per 14 oz

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

Lets compare vitamin content per 14 ounces of Muffins, English, wheat vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Muffins, English, wheat have 4.1 times more Vitamin B1, 14.6 times more Vitamin B2, 2.3 times more Vitamin B3, 6.4 times more Vitamin B9 and 45 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.4 times more Vitamin B6 and more Vitamin C than Muffins, English, wheat.
• Both Muffins, English, wheat and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Muffins, English, wheat have insufficient amounts of Vitamin C
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Muffins, English, wheat as well as Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Muffins, English, wheat have 35.6 times more Calcium, 9.3 times more Iron, 1.7 times more Magnesium, 7.3 times more Manganese, 2.4 times more Phosphorus, 97.3 times more Selenium, 88.3 times more Sodium and 3.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Copper, 2 times more Potassium and 1.8 times more Water than Muffins, English, wheat.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, English, wheat have 2.6 times more Energy, 20 times more Fat, 4.8 times more Omega 3, 24.5 times more Omega 6, 2.2 times more Carbohydrate, 1.7 times more Sugars, 2.6 times more Fiber and 4.7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6