Comparing Nutrients in 7 ounces Baked White Potatoes VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Baked White Potatoes	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	6.3% 183kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	81% 105g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	70.6% 51.2g	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	0.99% 0.71g	0% 0g	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	% 1.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 51g	g per day for Men 19-50 years
Fiber	11% 4.17g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	NA	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	2% 20mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	16% 0.14mg	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	16% 1.27mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	18% 0.41mg	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	21.3% 149mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Keikitos (muffins), Latino bakery item per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes versus 7 oz of Keikitos (muffins), Latino bakery item to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Keikitos (muffins), Latino bakery item:

• Both Baked Whole White Potatoes and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Baked White Potatoes vs Keikitos (muffins), Latino bakery item:

• 7 ounces of Baked White Potatoes have 1.8 times more Copper, 2.3 times more Magnesium, 6 times more Potassium and 5.8 times more Water than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 6.3 times more Calcium, 4 times more Iron, 3.4 times more Phosphorus, 30.6 times more Selenium, 73.6 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Keikitos (muffins), Latino bakery item contain similar levels of Manganese per seven ounces.
• 7 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked White Potatoes have 1.8 times more Fiber than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 5.1 times more Energy, 168.3 times more Fat, 2.5 times more Carbohydrate, 16.9 times more Sugars and 3.2 times more Protein than Baked Whole White Potatoes.