Comparing Nutrients in 7 ounces Baked White Potatoes VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Baked White Potatoes	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	6.3% 183kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	4.55% 1.45g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	9.66% 7g	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	1.9% 1.37g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	50.5% 8.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	8.24% 0.11mg	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	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	3.97% 3.57mg	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	0.53% 0.079mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	2% 20mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	29.8% 0.27mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	43.6% 1mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.34% 86.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Baked Whole White Potatoes have 3.9 times more Vitamin B6, 7 times more Vitamin C and 2.3 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 9.9 times more Vitamin B1, 5.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B9, more Vitamin B12 and 7.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B5 per 7 oz.
• Both Baked Whole White Potatoes as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Baked Whole White Potatoes have 5 times more Potassium and 1.7 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 16.3 times more Calcium, 6.3 times more Iron, 2.7 times more Manganese, 44.8 times more Selenium, 60.7 times more Sodium and 3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Copper, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.5 times more Energy, 11.3 times more Fat, 18.3 times more Saturated Fat, 3.2 times more Omega 3, 9.2 times more Omega 6, 2.1 times more Carbohydrate, 2.3 times more Sugars, 1.7 times more Fiber and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.