Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON Crispy Hexagons VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Baked Red Potatoes	Recommended Dietary Allowance
Energy	52% 1504kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	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	265% 344g	60% 77.8g	130g per day for Men 19-50 years
Sugars	75.5% 54.7g	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	0.27% 0.2g	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	% 0g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 54.4g	% 1.8g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	42% 23.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	554% 4985μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	626% 8.14mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	599% 96mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	737% 9.6mg	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	958% 3834μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1197% 28.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 82mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	1386% 111mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	35.7% 250mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	137% 2052mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	268% 29.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.44% 16g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 1256 times more Vitamin A, 25.1 times more Vitamin B1, 41 times more Vitamin B2, 15.1 times more Vitamin B3, 11.4 times more Vitamin B6, 35.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 39.9 times more Iron, 3.8 times more Manganese, 43.1 times more Sodium and 18.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 1.8 times more Magnesium, 2.4 times more Potassium and 18.8 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Baked Whole Red Potatoes have similar amounts of Phosphorus per 14 oz.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 4.4 times more Energy, 6.9 times more Omega 6, 4.4 times more Carbohydrate, 9.6 times more Sugars and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Baked Whole Red Potatoes have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.