Comparing Nutrients in 1 kilogram Baked White Potatoes VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Baked White Potatoes	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	31.7% 920kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	370% 481g	130g per day for Men 19-50 years
Sugars	21% 15.3g	204% 148g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	68.4% 26g	38g per day for Men 19-50 years
Protein	37.5% 21g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	50.8% 0.66mg	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	95% 380μg	185% 740μg	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	140% 126mg	14.4% 13mg	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	2.67% 0.4mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	10% 100mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	178% 1.6mg	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	80% 6.4mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	250% 5.75mg	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	107% 750mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	393% 216μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	199% 2990mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 kilogram of Baked White Potatoes has 1.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.7 times more Vitamin C than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 8.6 times more Vitamin B1, 5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B9 and 7.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked White Potatoes and Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 kilogram of Baked White Potatoes has 3.1 times more Potassium and 1.9 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 11.4 times more Calcium, 1.3 times more Copper, 7 times more Iron, 3 times more Manganese, 43.2 times more Selenium, 42.7 times more Sodium and 2.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 2.6 times more Energy, 2.3 times more Carbohydrate, 9.6 times more Sugars and 3.8 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Fiber per one kilogram.
• Both Baked Whole White Potatoes as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.