Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	RALSTON Corn Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	52.6% 1524kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	60% 77.8g	130g per day for Men 19-50 years
Sugars	43% 31g	7.83% 5.68g	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	7.34% 5.3g	2.4% 1.75g	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	% 5.87g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 1.8g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	42% 23.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	433% 3894μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	64.7% 0.84mg	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	708% 2834μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	76.7% 0.69mg	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	962% 77mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	30% 0.69mg	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	18.7% 131mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2266mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.36% 13g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of RALSTON Corn Flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 981 times more Vitamin A, 62.3 times more Vitamin B1, 34.8 times more Vitamin B2, 13.2 times more Vitamin B3, 9 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.4 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 27.7 times more Iron and 47.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 5.1 times more Potassium, 2 times more Zinc and 23.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 4.4 times more Energy, 5.7 times more Omega 6, 4.5 times more Carbohydrate, 5.5 times more Sugars, 3 times more Fructose, 1.5 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Baked Whole Red Potatoes have similar amounts of Omega 3 per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.