Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	12% 345kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.4% 0.77g	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	7.63% 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	262% 340g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	52% 37.7g	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	% 37.7g	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	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	482% 4334μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	518% 6.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	681% 8.85mg	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	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	220% 1322IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	32% 0.29mg	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	1904% 152mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	38.5% 0.89mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	203% 3044mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	618% 68mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, RALSTON Corn Biscuits per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits:

• 14 ounces of Baked Red Potatoes have 2.9 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 1092 times more Vitamin A, 21.1 times more Vitamin B1, 33.9 times more Vitamin B2, 13.7 times more Vitamin B3, 10.5 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 14 ounces of Baked Red Potatoes have 2.4 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.7 times more Potassium and 21.4 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 42 times more Calcium, 54.8 times more Iron, 1.3 times more Manganese, 63.9 times more Sodium and 42.8 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, RALSTON Corn Biscuits contain 4.3 times more Energy, 4.4 times more Carbohydrate, 6.7 times more Sugars, 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, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.