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Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GOLDEN CRISPVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GOLDEN CRISP
6%
4%
90%
Baked Red Potatoes
10%
2%
88%
14 oz ▼

Macro Nutrients

52%1508kcal
Energy
12%345kcal
1508 kcalvs345 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.96%6.75g
Fat
0.61%0.6g
6.75 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.79g
Saturated Fat
0.5%0.16g
0.79 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.43%0.15g
Omega 3
3.72%0.06g
0.15 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.23g
Omega 6
1.14%0.19g
2.23 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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275%358g
Carbohydrate
60%77.8g
358 gvs77.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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293%213g
Sugars
7.83%5.68g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
213 gvs5.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.4%1.75g
≤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]
NA gvs1.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.2g
NA gvs2.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.8g
NA gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.2%20g
Fiber
19%7.14g
20 gvs7.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39%22g
Protein
16.3%9.13g
22 gvs9.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

367%3302μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
3302 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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463%5.56mg
Vitamin B1
24%0.29mg
Thiamine
5.56 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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488%6.35mg
Vitamin B2
15.3%0.2mg
Riboflavin
6.35 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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459%73.4mg
Vitamin B3
39.6%6.33mg
Niacin, nicotinic acid, niacinamide
73.4 mgvs6.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
27%1.35mg
Pantothenic acid
NA mgvs1.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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580%7.54mg
Vitamin B6
64.7%0.84mg
Pyridoxine
7.54 mgvs0.84 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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367%1469μg
Vitamin B9
26.8%107μg
Folates and Folic Acid
1469 μgvs107 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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926%22.2μg
Vitamin B12
0%0μg
Cobalamin
22.2 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
55.6%50mg
Ascorbic acid
0 mgvs50 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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196%1175IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
1175 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.73%1.3mg
Vitamin E
2.1%0.32mg
Tocopherols and Tocotrienols
1.3 mgvs0.32 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.98%3.57μg
Vitamin K
9.26%11μg
Phytomenadione or phylloquinone
3.57 μgvs11 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.95%59.5mg
Calcium
3.57%35.7mg
59.5 mgvs35.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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88%0.79mg
Copper
76.7%0.69mg
0.79 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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332%26.6mg
Iron
34.7%2.78mg
26.6 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.8%234mg
Magnesium
26.5%111mg
234 mgvs111 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
30%0.69mg
NA mgvs0.69 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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129%901mg
Phosphorus
41%286mg
901 mgvs286 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%699mg
Potassium
63.6%2163mg
699 mgvs2163 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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351%193μg
Selenium
NA
193 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25%377mg
Sodium
3.18%47.6mg
377 mgvs47.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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202%22.2mg
Zinc
14.4%1.6mg
22.2 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.56g
Water
8.22%304g
5.56 gvs304 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Baked Red Potatoes:
Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Baked Red Potatoes:
Comparison of macro-nutrients per 14 ounces:



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