Comparing Nutrients in 14 ounces Baked Potato Flesh VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Baked Potato Flesh	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	12.7% 369kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	70.5% 12g	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	216% 281g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	96% 69.5g	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	117% 44.5g	38g per day for Men 19-50 years
Protein	14% 7.78g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	167% 1500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	211% 33.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	244% 3.18mg	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	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 51mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 270IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	43.4% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	2% 20mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	159% 1.43mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	NA	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	158% 1107mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	40.7% 1385mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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, POST GREAT GRAINS Banana Nut Crunch:

• 14 ounces of Baked Potato Flesh have 128 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Vitamin A, 5.7 times more Vitamin B1, 33.3 times more Vitamin B2, 6.1 times more Vitamin B3, 2.7 times more Vitamin B6, 37.7 times more Vitamin B9, more Vitamin B12, more Vitamin D, 41 times more Vitamin E and 12 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K
• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Baked Potato Flesh vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 14 ounces of Baked Potato Flesh have 13.5 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 8.8 times more Calcium, 1.7 times more Copper, 80 times more Iron, 3.9 times more Magnesium, 5.6 times more Phosphorus, 106.7 times more Selenium, 47.6 times more Sodium and 8.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain similar levels of Potassium per 14 ounces.
• 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, POST GREAT GRAINS Banana Nut Crunch contain 4.2 times more Energy, 88 times more Fat, 42.3 times more Saturated Fat, 42 times more Omega 3, 94.4 times more Omega 6, 3.3 times more Carbohydrate, 10.3 times more Sugars, 7.5 times more Fiber and 5 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6