Comparing Nutrients in 7 ounces Baked Red Potatoes VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Baked Red Potatoes	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	5.95% 173kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	70.7% 92g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	2.2% 1.6g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	5.8% 0.075mg	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	13.4% 53.6μg	39.7% 159μg	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	27.8% 25mg	0% 0mg	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	1.06% 0.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	1.8% 18mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	53.6% 0.48mg	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	17.4% 1.4mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	52% 1.2mg	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	20.4% 143mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	4.1% 152g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Muffins, English, mixed-grain (includes granola) per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Baked Red Potatoes have 5.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 6 times more Vitamin B1, 6.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Baked Red Potatoes have 3.5 times more Potassium and 1.9 times more Water than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 21.8 times more Calcium, 1.4 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 24.8 times more Sodium and 3.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Muffins, English, mixed-grain (includes granola) contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Muffins, English, mixed-grain (includes granola) contain 2.7 times more Energy, 10.8 times more Omega 6, 2.4 times more Carbohydrate, 1.6 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 in seven ounces.