Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	12% 345kcal	56.5% 1639kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	56.4% 9.6g	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	236% 307g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	123% 89.3g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	238% 38mg	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	305% 3.97mg	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	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	480% 11.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	132% 1.2mg	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	174% 14mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	80.3% 337mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	NA	232% 127μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch 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, POST SELECTS Maple Pecan Crunch:

• 14 ounces of Baked Red Potatoes have 126 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 431 times more Vitamin A, 9.7 times more Vitamin B1, 16 times more Vitamin B2, 6 times more Vitamin B3, 4.7 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 12.4 times more Vitamin E and 1.3 times more Vitamin K 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 Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 14 ounces of Baked Red Potatoes have 2 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 4.3 times more Calcium, 1.7 times more Copper, 5 times more Iron, 3 times more Magnesium, 3.6 times more Phosphorus, 19.9 times more Sodium and 7.3 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, POST SELECTS Maple Pecan Crunch contain 4.7 times more Energy, 58 times more Fat, 25 times more Saturated Fat, 12.3 times more Omega 3, 49.3 times more Omega 6, 4 times more Carbohydrate, 15.7 times more Sugars, 4.1 times more Fiber and 3.7 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6