Comparing Nutrients in 1 kilogram Muffins, blueberry, dry mix VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Muffins, blueberry, dry mix	Baked Potato Flesh	Recommended Dietary Allowance
Energy	101% 2930kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	33.5% 32.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	77% 13g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	469% 610g	166% 216g	130g per day for Men 19-50 years
Sugars	451% 327g	23.4% 17g	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	37% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	62% 34.8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	232% 3mg	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	133% 530μg	22.5% 90μg	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	25.6% 23mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	18% 180mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	239% 2.15mg	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	203% 16mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	70% 1.6mg	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	314% 2200mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	319% 4790mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	8.16% 302g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, blueberry, dry mix VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Muffins, blueberry, dry mix versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Muffins, blueberry, dry mix vs Baked Potato Flesh:

• 1 kilogram of Muffins, blueberry, dry mix has 2.2 times more Vitamin B1, 11 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.9 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.7 times more Vitamin B6 and 5.6 times more Vitamin C than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Baked Potato Flesh provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Muffins, blueberry, dry mix as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Muffins, blueberry, dry mix vs Baked Potato Flesh:

• 1 kilogram of Muffins, blueberry, dry mix has 4.6 times more Iron, 1.7 times more Manganese, 4.4 times more Phosphorus, 10.3 times more Selenium and 95.8 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.4 times more Copper, 1.9 times more Magnesium, 8.1 times more Potassium and 2.5 times more Water than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Baked Potato Flesh contain similar levels of Zinc per one kilogram.
• 1 kilogram of Muffins, blueberry, dry mix lack sufficient amounts of Potassium
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Muffins, blueberry, dry mix as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, blueberry, dry mix has 3.2 times more Energy, 32.5 times more Fat, 44.7 times more Saturated Fat, 40.8 times more Omega 6, 2.8 times more Carbohydrate, 19.3 times more Sugars and 1.8 times more Protein than Baked Potato Flesh.
• Both Muffins, blueberry, dry mix and Baked Potato Flesh offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Muffins, blueberry, dry mix as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in one kilogram.