Comparing Nutrients in 1 pound 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	14.4% 417kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	168% 218g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	92% 67g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	31% 11.8g	38g per day for Men 19-50 years
Protein	17% 9.53g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	23% 0.3mg	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	43% 172μg	84% 336μg	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	63.5% 57mg	6.55% 5.9mg	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	1.2% 0.18mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	9.45% 11.3μg	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	4.54% 45.4mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	80.6% 0.73mg	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	36.3% 2.9mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	113% 2.6mg	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	48.6% 340mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	90% 1356mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	4.98% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Baked White Potatoes versus 1 lb 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 pound of Baked White Potatoes vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 pound 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 lb 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 pound.
• 1 pound of Baked White Potatoes have insufficient amounts of Vitamin E
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 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 pound.