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Comparing Nutrients in 14 ounces Baked White PotatoesVS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)
15%
7%
78%
14 oz ▼

Macro Nutrients

12.6%365kcal
Energy
37%1072kcal
365 kcalvs1072 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
8.27%8g
0.6 gvs8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
6.6%2.1g
0.16 gvs2.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.72%0.06g
Omega 3
22%0.35g
0.06 gvs0.35 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
19.4%3.3g
0.19 gvs3.3 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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64.4%83.7g
Carbohydrate
161%209g
83.7 gvs209 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.38%6.07g
Sugars
19%13.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.07 gvs13.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.97%1.43g
Fructose
NA
≤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]
1.43 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.5g
Glucose
NA
2.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g
Sucrose
NA
1.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.33g
Fiber
29.2%11g
8.33 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.33g
Protein
73%41g
8.33 gvs41 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
179%2.15mg
Thiamine
0.19 mgvs2.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.17 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.06mg
Vitamin B3
124%20mg
Niacin, nicotinic acid, niacinamide
6.06 mgvs20 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.4%1.52mg
Vitamin B5
26.4%1.3mg
Pantothenic acid
1.52 mgvs1.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64.4%0.84mg
Vitamin B6
20.5%0.27mg
Pyridoxine
0.84 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.7%151μg
Vitamin B9
118%472μg
Folates and Folic Acid
151 μgvs472 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
8.27%0.2μg
Cobalamin
0 μgvs0.2 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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55.6%50mg
Vitamin C
7.5%6.75mg
Ascorbic acid
50 mgvs6.75 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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1.06%0.16mg
Vitamin E
9.53%1.43mg
Tocopherols and Tocotrienols
0.16 mgvs1.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.93%10.7μg
Vitamin K
4.63%5.56μg
Phytomenadione or phylloquinone
10.7 μgvs5.56 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.97%39.7mg
Calcium
78%782mg
39.7 mgvs782 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.5mg
Copper
70.6%0.64mg
0.5 mgvs0.64 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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31.8%2.54mg
Iron
231%18.5mg
2.54 mgvs18.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg
Magnesium
26.5%111mg
107 mgvs111 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32.6%0.75mg
Manganese
109%2.5mg
0.75 mgvs2.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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42.5%298mg
Phosphorus
60.7%425mg
298 mgvs425 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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63.5%2159mg
Potassium
15%512mg
2159 mgvs512 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg
Selenium
190%104μg
2 μgvs104 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.85%27.8mg
Sodium
126%1893mg
27.8 mgvs1893 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.6%1.4mg
Zinc
50.5%5.56mg
1.4 mgvs5.56 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.1%299g
Water
3.54%131g
299 gvs131 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):
Comparing minerals per 14 ounces for Baked White Potatoes vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: