Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	12% 345kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.22% 7.98g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	26.7% 4.54g	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	241% 313g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	5.15% 3.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.2g	g per day for Men 19-50 years
Fiber	19% 7.14g	130% 49.2g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	80.6% 45g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	52% 0.67mg	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	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	0% 0mg	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	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	168% 1.5mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	435% 10mg	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	213% 1488mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B6, more Vitamin C and 2 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 3.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Vitamin B5 per 14 oz.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Baked Whole Red Potatoes have 1.4 times more Potassium and 12.6 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 6.2 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 4.6 times more Magnesium, 14.6 times more Manganese, 5.2 times more Phosphorus and 7.2 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.5 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 3.9 times more Energy, 13.4 times more Fat, 10.3 times more Saturated Fat, 5.1 times more Omega 3, 23.3 times more Omega 6, 4 times more Carbohydrate, 6.9 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.