Comparing Nutrients in 5 ounces Muffins, English, whole-wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Muffins, English, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.92% 288kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	NA	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	25% 9.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	17.4% 69.5μg	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	0% 0mg	2.68% 2.4mg	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	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	37.6% 376mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	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	43.4% 3.47mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	NA	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	57% 400mg	NA	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	NA	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	NA	11mg per day for Men 19-50 years
Water	1.75% 64.8g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, whole-wheat VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Muffins, English, whole-wheat 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, English, whole-wheat vs Frozen Roasted Potatoes with Salt:

• Both Muffins, English, whole-wheat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Muffins, English, whole-wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Muffins, English, whole-wheat vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Muffins, English, whole-wheat have 17.7 times more Calcium, 4.9 times more Iron and 1.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium than Muffins, English, whole-wheat.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, English, whole-wheat have 1.6 times more Energy, 1.5 times more Carbohydrate, 11.7 times more Sugars, 2.6 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.