Comparing Nutrients in 100 calories Baked White Potatoes VS Keikitos (muffins), Latino bakery item

Weight per 100 calories

• Baked White Potatoes: 109g
• Keikitos (muffins), Latino bakery item: 21.4g

Keikitos (muffins), Latino bakery item have 5.1 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Discover which food has more nutrients per 100 calories - Baked White Potatoes or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	7.62% 5.53g	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	0.54% 0.39g	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	% 0.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 5.52g	g per day for Men 19-50 years
Fiber	6% 2.3g	0.68% 0.26g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 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	10.3% 41.3μg	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	15.2% 13.7mg	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	0.29% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	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	1.1% 11mg	1.35% 13.5mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	1.7% 0.015mg	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	8.7% 0.7mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	0.61% 2.57mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	1.93% 0.044mg	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	11.6% 81.5mg	7.8% 54.6mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	0.57% 19.3mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	5.96% 3.28μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	7.35% 110mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.075% 2.8g	3700g per day for Men 19-50 years

Baked White Potatoes VS Keikitos (muffins), Latino Bakery Item Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Keikitos (muffins), Latino bakery item?

Lets compare vitamin content per 100 calories 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 100 kcal

Comparing minerals per 100 calories for Baked White Potatoes vs Keikitos (muffins), Latino bakery item:

• 100 calories of Baked White Potatoes have 9 times more Copper, 1.3 times more Iron, 11.4 times more Magnesium, 4.6 times more Manganese, 1.5 times more Phosphorus, 30.7 times more Potassium, 3.4 times more Zinc and 29.5 times more Water than Keikitos (muffins), Latino bakery item.
• While 100 kcal of Keikitos (muffins), Latino bakery item contain 6 times more Selenium and 14.5 times more Sodium than Baked Whole White Potatoes.
• 100 calories of Baked White Potatoes lack sufficient amounts of Selenium
• 100 calories of Keikitos (muffins), Latino bakery item lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Baked Whole White Potatoes as well as Keikitos (muffins), Latino bakery item lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked White Potatoes have 2 times more Carbohydrate, 8.9 times more Fiber and 1.6 times more Protein than Keikitos (muffins), Latino bakery item.
• While 100 kcal of Keikitos (muffins), Latino bakery item contain 33.1 times more Fat and 3.3 times more Sugars than Baked Whole White Potatoes.
• Both Baked White Potatoes and Keikitos (muffins), Latino bakery item offer comparable quantities of Energy per 100 calories.
• 100 calories of Keikitos (muffins), Latino bakery item provide inadequate amounts of Fiber