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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Skin	Recommended Dietary Allowance
Energy	55% 1596kcal	27% 786kcal	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	141% 183g	130g per day for Men 19-50 years
Sugars	188% 136g	7.66% 5.56g	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	82.5% 31.4g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	367% 3306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	460% 5.5mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	479% 6.23mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.5mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	565% 7.34mg	187% 2.44mg	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	22% 87.3μg	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	59.5% 53.6mg	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	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	360% 3.24mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.44mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	141% 2108mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.32% 12g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Baked Potato Skin 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 Skin 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 Skin:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 833 times more Vitamin A, 11.4 times more Vitamin B1, 14.8 times more Vitamin B2, 6 times more Vitamin B3, 3 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Baked Potato Skin.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Potato Skin 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 Skin:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 14.6 times more Selenium, 25.3 times more Sodium and 11.3 times more Zinc than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.8 times more Calcium, 5.8 times more Copper, 2.7 times more Magnesium, 1.4 times more Phosphorus and 8 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Baked Potato Skin contain similar levels of Iron per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 2 times more Energy, 40.2 times more Fat, 138.5 times more Saturated Fat, 1.9 times more Carbohydrate and 24.5 times more Sugars than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 9.9 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Baked Potato Skin offer comparable quantities of Protein per 14 ounces.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.