Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	13.6% 395kcal	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	70.2% 91g	213% 277g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	15% 8.5g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	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	40% 0.48mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	52.6% 8.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	11.3% 45.4μg	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	65.5% 59mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	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	95% 0.85mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	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	28.5% 200mg	143% 998mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	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	1.2% 18mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.44% 349g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Muffins, blueberry, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin vs Muffins, blueberry, dry mix:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 3.6 times more Vitamin B6 and 5.7 times more Vitamin C than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 2.2 times more Vitamin B1, 11.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.3 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Muffins, blueberry, dry mix provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin vs Muffins, blueberry, dry mix:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.1 times more Copper, 1.7 times more Magnesium, 7.9 times more Potassium and 2.6 times more Water than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 5.2 times more Iron, 2 times more Manganese, 5 times more Phosphorus, 10.3 times more Selenium and 119.8 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Muffins, blueberry, dry mix contain similar levels of Zinc per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• 1 pound of Muffins, blueberry, dry mix lack sufficient amounts of Potassium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Muffins, blueberry, dry mix lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.3 times more Fiber than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 3.4 times more Energy, 32.5 times more Fat, 44.7 times more Saturated Fat, 40.8 times more Omega 6, 3 times more Carbohydrate, 36 times more Sugars and 1.9 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Muffins, blueberry, dry mix provide inadequate amounts of Omega 3 in one pound.