Comparing Nutrients in 14 ounces Baked Potato Flesh VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Baked Potato Flesh	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	12.7% 369kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	152% 2.43g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	164% 214g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	108% 78.6g	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	15.7% 5.95g	93% 35.3g	38g per day for Men 19-50 years
Protein	14% 7.78g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	113% 1.47mg	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	8.93% 35.7μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 51mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	2% 20mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	285% 2.57mg	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	17.4% 1.4mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	690% 16mg	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	28.3% 198mg	244% 1711mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	150% 16.6mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.63% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals ready-to-eat, granola, homemade per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Cereals ready-to-eat, granola, homemade:

• 14 ounces of Baked Potato Flesh have 10.7 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• While 14 oz of Cereals ready-to-eat, granola, homemade contain 5.2 times more Vitamin B1, 16.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 9.3 times more Vitamin B9, 277.5 times more Vitamin E and 17.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 14 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Cereals ready-to-eat, granola, homemade:

• 14 ounces of Baked Potato Flesh have 12.9 times more Water than Cereals ready-to-eat, granola, homemade.
• While 14 oz of Cereals ready-to-eat, granola, homemade contain 15.2 times more Calcium, 3 times more Copper, 11.3 times more Iron, 6.7 times more Magnesium, 24.8 times more Manganese, 8.6 times more Phosphorus, 1.4 times more Potassium, 84.7 times more Selenium and 14.4 times more Zinc than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, granola, homemade contain 5.3 times more Energy, 243.1 times more Fat, 152.2 times more Saturated Fat, 61.1 times more Omega 3, 224.8 times more Omega 6, 2.5 times more Carbohydrate, 11.6 times more Sugars, 5.9 times more Fiber and 7 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6