Comparing Nutrients in 14 ounces Baked Potato Skin VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Baked Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	35.7% 786kcal	71.4% 1572kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	0.41% 0.4g	17% 16.6g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.32% 0.1g	15% 4.8g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	2.5% 0.04g	7.94% 0.13g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	0.75% 0.13g	22% 3.77g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	264% 344g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	228% 165g	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	82.5% 31.4g	19% 7.14g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	30.4% 17g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	40.4% 0.48mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	32.4% 0.42mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	76% 12mg	414% 66mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	68% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	187% 2.44mg	507% 6.6mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	22% 87.3μg	662% 2647μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	59.5% 53.6mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	1.06% 0.16mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Baked Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	13.5% 135mg	13% 131mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	360% 3.24mg	53% 0.48mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	349% 28mg	1488% 119mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	40.6% 171mg	10.4% 43.7mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	106% 2.44mg	NA	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	57.3% 401mg	42.5% 298mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	67% 2274mg	12.7% 433mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	5.05% 2.78μg	57.7% 31.8μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	5.56% 83.3mg	167% 2512mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	17.7% 1.94mg	451% 49.6mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	5.07% 188g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 83 times more Vitamin A, 10.2 times more Vitamin B1, 13.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.7 times more Vitamin B6, 30.3 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C, more Vitamin D and 12.5 times more Vitamin E than Baked Potato Skin.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Baked Potato Skin as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 14 ounces of Baked Potato Skin have 6.8 times more Copper, 3.9 times more Magnesium, 1.3 times more Phosphorus and 5.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 4.3 times more Iron, 11.4 times more Selenium, 30.1 times more Sodium and 25.5 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain similar levels of Calcium per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 4.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 2 times more Energy, 41.7 times more Fat, 46.7 times more Saturated Fat, 3.2 times more Omega 3, 29.7 times more Omega 6, 1.9 times more Carbohydrate and 29.8 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6