Comparing Nutrients in 5 ounces 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	4.5% 130kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.58% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	52.4% 68g	130g per day for Men 19-50 years
Sugars	3% 2.17g	29% 21g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	7.2% 0.094mg	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	13.5% 54μg	26.2% 105μg	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	20% 18mg	2.05% 1.84mg	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	0.38% 0.057mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.95% 3.54μg	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	1.4% 14mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	25% 0.23mg	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	11.3% 0.91mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	35.4% 0.82mg	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	15% 106mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	55.7% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.56% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 5 ounces of Baked White Potatoes have 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 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 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 five ounces.
• 5 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Baked White Potatoes vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 5 ounces of Baked White Potatoes have 3.1 times more Potassium and 1.9 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 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 five ounces.
• 5 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 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 five ounces.
• 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 five ounces.