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

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	14.5% 422kcal	46% 1329kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	16.5% 5.27g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	35% 5.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	213% 277g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	205% 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	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	18% 6.8g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	16% 8.9g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	52.6% 8.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	28.6% 0.37mg	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	10.2% 41μg	60% 240μg	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	64.5% 58mg	11.6% 10.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	44.4% 0.4mg	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	20% 1.6mg	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	54.4% 1.25mg	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	32.4% 227mg	143% 998mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.25% 342g	3.7% 137g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Potato Flesh has 3.7 times more Vitamin B6 and 5.6 times more Vitamin C than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Muffins, blueberry, dry mix provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Baked Potato Flesh has 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.
• While 1 lb of Muffins, blueberry, dry mix contains 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Muffins, blueberry, dry mix contain similar levels of Zinc per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• 1 pound of Muffins, blueberry, dry mix lack sufficient amounts of Potassium
• Both Baked Potatoes Flesh no Salt as well as Muffins, blueberry, dry mix lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Muffins, blueberry, dry mix contains 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Muffins, blueberry, dry mix offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Muffins, blueberry, dry mix provide inadequate amounts of Omega 3 in one pound.