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

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Muffins, blueberry, dry mix	Baked Potato Skin	Recommended Dietary Allowance
Energy	101% 2930kcal	68.3% 1980kcal	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	354% 461g	130g per day for Men 19-50 years
Sugars	451% 327g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	62% 34.8g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.32mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Baked Potato Skin	Recommended Dietary Allowance
Calcium	18% 180mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	319% 4790mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	8.16% 302g	12.8% 473g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Muffins, blueberry, dry mix versus 1 kg of Baked Potato Skin 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 Skin:

• 1 kilogram of Muffins, blueberry, dry mix has 1.9 times more Vitamin B1, 2.2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 7.5 times more Vitamin B6 and 5.9 times more Vitamin C than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix as well as Baked Potato Skin 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 Skin:

• 1 kilogram of Muffins, blueberry, dry mix has 2.2 times more Phosphorus, 4.4 times more Selenium and 22.8 times more Sodium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.9 times more Calcium, 9.3 times more Copper, 4.3 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 11.9 times more Potassium and 1.5 times more Zinc than Muffins, blueberry, dry mix.
• 1 kilogram of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, blueberry, dry mix has 1.5 times more Energy, 32.5 times more Fat, 44.7 times more Saturated Fat, 40.8 times more Omega 6, 1.3 times more Carbohydrate and 23.4 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.6 times more Fiber than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Baked Potato Skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Muffins, blueberry, dry mix as well as Baked Potato Skin provide inadequate amounts of Omega 3 in one kilogram.