Comparing Nutrients in 100 grams 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	3.17% 92kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	37% 48g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	20.4% 14.8g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	5.08% 0.066mg	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	9.5% 38μg	18.5% 74μg	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	14% 12.6mg	1.44% 1.3mg	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	0.27% 0.04mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.1% 2.5μg	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% 10mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	17.8% 0.16mg	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% 0.64mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	25% 0.58mg	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	10.7% 75mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	39.3% 21.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.1% 40.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 100 g

Compare the macro and micronutrient content in 100 g of Baked White Potatoes versus 100 g of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Baked White Potatoes have insufficient amounts of Vitamin E
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Baked White Potatoes vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 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 100 grams.