Comparing Nutrients in 1 kilogram Muffins, oat bran VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Muffins, oat bran	Baked Red Potatoes	Recommended Dietary Allowance
Energy	93% 2700kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	286% 4.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	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	372% 483g	151% 196g	130g per day for Men 19-50 years
Sugars	113% 82.2g	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	NA	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	121% 46g	47.4% 18g	38g per day for Men 19-50 years
Protein	125% 70g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	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	218% 2.62mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	223% 890μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	44% 6.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	63% 630mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	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	525% 42mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	374% 1570mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1143% 26.3mg	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	537% 3760mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	NA	55μg per day for Men 19-50 years
Sodium	262% 3930mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	9.46% 350g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Baked Red Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Muffins, oat bran versus 1 kg of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Muffins, oat bran vs Baked Red Potatoes:

• 1 kilogram of Muffins, oat bran has 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B5, 3.3 times more Vitamin B9, 8.3 times more Vitamin E and 4.6 times more Vitamin K than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 3.8 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Muffins, oat bran.
• 1 kilogram of Muffins, oat bran have insufficient amounts of Vitamin C
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Muffins, oat bran as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Muffins, oat bran vs Baked Red Potatoes:

• 1 kilogram of Muffins, oat bran has 7 times more Calcium, 1.9 times more Copper, 6 times more Iron, 5.6 times more Magnesium, 15.2 times more Manganese, 5.2 times more Phosphorus, 32.8 times more Sodium and 4.6 times more Zinc than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.2 times more Water than Muffins, oat bran.
• Both Muffins, oat bran and Baked Red Potatoes contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, oat bran has 3.1 times more Energy, 49.3 times more Fat, 27.2 times more Saturated Fat, 30.5 times more Omega 3, 74.8 times more Omega 6, 2.5 times more Carbohydrate, 5.7 times more Sugars, 2.6 times more Fiber and 3 times more Protein than Baked Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6