Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	12% 345kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	7.66% 1.3g	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	274% 356g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	281% 204g	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	17% 12.4g	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	% 32.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 141g	g per day for Men 19-50 years
Fiber	19% 7.14g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	245% 2203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	662% 8.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	624% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	631% 8.2mg	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	735% 2941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1103% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 599IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	131% 1.17mg	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	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	147% 3.4mg	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	126% 881mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	NA	196% 108μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	263% 29mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Baked Whole Red Potatoes have 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 555 times more Vitamin A, 24.2 times more Vitamin B1, 43.3 times more Vitamin B2, 15.8 times more Vitamin B3, 9.8 times more Vitamin B6, 27.4 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C, more Vitamin D and 5.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Baked Whole Red Potatoes have 2.7 times more Potassium and 27.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.7 times more Copper, 11.3 times more Iron, 1.6 times more Magnesium, 4.9 times more Manganese, 3.1 times more Phosphorus, 17 times more Sodium and 18.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.3 times more Energy, 1.3 times more Omega 3, 6.7 times more Omega 6, 4.6 times more Carbohydrate, 35.9 times more Sugars, 7.1 times more Fructose, 1.4 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.