Comparing Nutrients in 14 ounces Baked Red Potatoes VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Baked Red Potatoes	POST Bran Flakes	Recommended Dietary Allowance
Energy	12% 345kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	26% 4.4g	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	246% 319g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	102% 74g	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	191% 72.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	519% 6.75mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	POST Bran Flakes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	220% 2mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	NA	379% 208μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS POST Bran Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs POST Bran Flakes:

• 14 ounces of Baked Red Potatoes have more Vitamin C and 2 times more Vitamin K than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 749 times more Vitamin A, 18.1 times more Vitamin B1, 28 times more Vitamin B2, 10.5 times more Vitamin B3, 8 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 9.6 times more Vitamin E than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 14 ounces of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Baked Red Potatoes vs POST Bran Flakes:

• 14 ounces of Baked Red Potatoes have 22.6 times more Water than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 4.9 times more Calcium, 2.9 times more Copper, 40 times more Iron, 8.2 times more Magnesium, 6.2 times more Phosphorus, 45 times more Sodium and 12.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and POST Bran Flakes contain similar levels of Potassium per 14 ounces.
• 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, POST Bran Flakes contain 3.8 times more Energy, 14 times more Fat, 5.8 times more Omega 3, 22.7 times more Omega 6, 4.1 times more Carbohydrate, 13 times more Sugars, 10.2 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6