Comparing Nutrients in 1 kilogram Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Baked Red Potatoes	Recommended Dietary Allowance
Energy	78.3% 2270kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	151% 196g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	19.7% 14.3g	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	9.5% 6.9g	6.07% 4.4g	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	% 6.6g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.5g	g per day for Men 19-50 years
Fiber	92% 35g	47.4% 18g	38g per day for Men 19-50 years
Protein	158% 88.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.77mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	163% 2.12mg	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	235% 940μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	140% 126mg	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	20.7% 3.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	163% 1630mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	193% 1.74mg	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	500% 40mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	75.2% 1.73mg	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	131% 920mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	407% 224μg	NA	55μg per day for Men 19-50 years
Sodium	283% 4250mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	11.8% 436g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Baked Red Potatoes:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 6.6 times more Vitamin B1, 5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B9, more Vitamin B12 and 3.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.9 times more Vitamin B6, 7 times more Vitamin C and 2.3 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Baked Red Potatoes:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 18.1 times more Calcium, 5.7 times more Iron, 2.9 times more Manganese, 1.3 times more Phosphorus, 35.4 times more Sodium and 2.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 5 times more Potassium and 1.8 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Baked Whole Red Potatoes have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.6 times more Energy, 11.3 times more Fat, 18.3 times more Saturated Fat, 3.2 times more Omega 3, 9.2 times more Omega 6, 2.3 times more Carbohydrate, 2.5 times more Sugars, 1.9 times more Fiber and 3.9 times more Protein than Baked Whole Red Potatoes.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.