Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Energy	50.6% 1469kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	60% 77.8g	130g per day for Men 19-50 years
Sugars	281% 204g	7.83% 5.68g	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	17% 12.4g	2.4% 1.75g	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	% 32.7g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 141g	% 1.8g	g per day for Men 19-50 years
Fiber	27% 10.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	41% 23g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	245% 2203μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	662% 8.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	624% 100mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	631% 8.2mg	64.7% 0.84mg	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	735% 2941μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1103% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 599IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	76.7% 0.69mg	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	393% 31.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	30% 0.69mg	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	126% 881mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	NA	55μg per day for Men 19-50 years
Sodium	54% 810mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Baked Red Potatoes:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 555 times more Vitamin A, 24.2 times more Vitamin B1, 43.3 times more Vitamin B2, 15.8 times more Vitamin B3, 9.8 times more Vitamin B6, 27.4 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C, more Vitamin D and 5.4 times more Vitamin E than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Baked Red Potatoes provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Baked Red Potatoes:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.7 times more Copper, 11.3 times more Iron, 1.6 times more Magnesium, 4.9 times more Manganese, 3.1 times more Phosphorus, 17 times more Sodium and 18.3 times more Zinc than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 2.7 times more Potassium and 27.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.3 times more Energy, 4.6 times more Carbohydrate, 35.9 times more Sugars, 7.1 times more Fructose, 1.4 times more Fiber and 2.5 times more Protein than Baked Red Potatoes.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.