Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	12% 345kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	266% 346g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	239% 173g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	39.7% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	438% 5.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	539% 7mg	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	26.8% 107μg	350% 1401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	875% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	233% 210mg	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	2.1% 0.32mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	106% 0.95mg	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	34.7% 2.78mg	787% 63mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	42.5% 0.98mg	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	41% 286mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Baked Red Potatoes have 3.4 times more Vitamin B5 and 4.7 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1324 times more Vitamin A, 18.4 times more Vitamin B1, 30 times more Vitamin B2, 11.1 times more Vitamin B3, 8.3 times more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin B12 and 4.2 times more Vitamin C than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Baked Red Potatoes have 3.1 times more Potassium and 22.4 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 7.8 times more Calcium, 1.4 times more Copper, 22.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 44.5 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 4.7 times more Energy, 23.3 times more Fat, 24 times more Saturated Fat, 4.5 times more Carbohydrate, 30.6 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.