Comparing Nutrients in 14 ounces Frosted Corn Flakes, MALT-O-MEAL VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Baked White Potatoes	Recommended Dietary Allowance
Energy	53.2% 1544kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.83% 1.67g	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	275% 358g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	215% 156g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	22% 8.33g	38g per day for Men 19-50 years
Protein	30% 17g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	200% 1802μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	400% 4.8mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.44mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	492% 6.4mg	64.4% 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	320% 1282μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	800% 19.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85.6% 77mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	85.3% 512IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	56% 0.5mg	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	575% 46mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	32.6% 0.75mg	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	26% 183mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Baked White Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 454 times more Vitamin A, 25.2 times more Vitamin B1, 31.9 times more Vitamin B2, 10.5 times more Vitamin B3, 7.6 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 13.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Baked White Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 18.1 times more Iron, 11 times more Selenium and 64.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium, 2.3 times more Magnesium, 1.6 times more Phosphorus, 6.6 times more Potassium, 1.5 times more Zinc and 25.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Baked Whole White Potatoes have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 4.2 times more Energy, 8.6 times more Omega 6, 4.3 times more Carbohydrate, 25.7 times more Sugars and 2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.