Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Flesh	Recommended Dietary Allowance
Energy	55% 1596kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	188% 136g	9.3% 6.75g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	367% 3306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	460% 5.5mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	479% 6.23mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	565% 7.34mg	92% 1.2mg	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	367% 1469μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	919% 22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	95% 0.85mg	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	331% 26.5mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	27.8% 0.64mg	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	40.3% 282mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	141% 2108mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Baked Potato Flesh:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 13.2 times more Vitamin B1, 74.8 times more Vitamin B2, 13.3 times more Vitamin B3, 6.1 times more Vitamin B6, 41.1 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Baked Potato Flesh.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Baked Potato Flesh:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 19.1 times more Iron, 1.4 times more Phosphorus, 34 times more Selenium, 106.2 times more Sodium and 19.2 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Copper, 1.6 times more Magnesium, 5.4 times more Potassium and 25.1 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 4.3 times more Energy, 40.2 times more Fat, 138.5 times more Saturated Fat, 4 times more Carbohydrate, 20.2 times more Sugars and 2.4 times more Protein than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.9 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.