Comparing Nutrients in 5 ounces Muffins, blueberry, dry mix VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Muffins, blueberry, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14.3% 415kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	64% 46.4g	1.35% 0.98g	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	5.22% 2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	8.8% 4.93g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	NA	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	18.8% 75μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	NA	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	28.7% 2.3mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	NA	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	NA	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	44.5% 312mg	NA	700mg per day for Men 19-50 years
Potassium	2% 68mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	NA	55μg per day for Men 19-50 years
Sodium	45.3% 679mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	NA	11mg per day for Men 19-50 years
Water	1.16% 42.8g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, blueberry, dry mix VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Muffins, blueberry, dry mix versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Muffins, blueberry, dry mix vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Muffins, blueberry, dry mix have 1.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Muffins, blueberry, dry mix vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Muffins, blueberry, dry mix have 3.2 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 9.4 times more Potassium than Muffins, blueberry, dry mix.
• 5 ounces of Muffins, blueberry, dry mix lack sufficient amounts of Potassium
• Both Muffins, blueberry, dry mix as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, blueberry, dry mix have 2.3 times more Energy, 1.8 times more Fat, 7 times more Saturated Fat, 2.3 times more Carbohydrate, 47.4 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.9 times more Fiber than Muffins, blueberry, dry mix.