Comparing Nutrients in 14 ounces Baked White Potatoes VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Baked White Potatoes	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	12.6% 365kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	162% 211g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	141% 102g	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	1.97% 1.43g	0% 0g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 102g	g per day for Men 19-50 years
Fiber	22% 8.33g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15% 8.33g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	NA	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	37.7% 151μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	31.8% 0.29mg	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	31.8% 2.54mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	35.7% 0.82mg	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	42.5% 298mg	145% 1012mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	110% 60.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	136% 2044mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.4% 51.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Keikitos (muffins), Latino bakery item per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Keikitos (muffins), Latino bakery item to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Keikitos (muffins), Latino bakery item:

• Both Baked Whole White Potatoes and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Baked White Potatoes vs Keikitos (muffins), Latino bakery item:

• 14 ounces of Baked White Potatoes have 1.8 times more Copper, 2.3 times more Magnesium, 6 times more Potassium and 5.8 times more Water than Keikitos (muffins), Latino bakery item.
• While 14 oz of Keikitos (muffins), Latino bakery item contain 6.3 times more Calcium, 4 times more Iron, 3.4 times more Phosphorus, 30.6 times more Selenium, 73.6 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Keikitos (muffins), Latino bakery item contain similar levels of Manganese per 14 ounces.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked White Potatoes have 1.8 times more Fiber than Keikitos (muffins), Latino bakery item.
• While 14 oz of Keikitos (muffins), Latino bakery item contain 5.1 times more Energy, 168.3 times more Fat, 2.5 times more Carbohydrate, 16.9 times more Sugars and 3.2 times more Protein than Baked Whole White Potatoes.