Comparing Nutrients in 14 ounces RALSTON Wheat Bran flakes VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Energy	53.4% 1548kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	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	244% 317g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	94% 68g	8.38% 6.07g	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	12.4% 9g	1.97% 1.43g	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	% 8g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 1.6g	g per day for Men 19-50 years
Fiber	177% 67g	22% 8.33g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	234% 2108μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	64.4% 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	1368% 5473μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2129% 319mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	18% 179mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	56% 0.5mg	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	3357% 269mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	32.6% 0.75mg	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	302% 2115mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of RALSTON Wheat Bran flakes vs Baked White Potatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 531 times more Vitamin A, 98.2 times more Vitamin B1, 169.5 times more Vitamin B2, 59.3 times more Vitamin B3, 77.8 times more Vitamin B5, 32.2 times more Vitamin B6, 36.3 times more Vitamin B9, more Vitamin B12, 19 times more Vitamin C, more Vitamin D and 2011.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole White Potatoes have similar amounts of Vitamin K per 14 oz.

Comparing minerals per 14 ounces for RALSTON Wheat Bran flakes vs Baked White Potatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.5 times more Calcium, 2.7 times more Copper, 105.7 times more Iron, 7 times more Magnesium, 18.3 times more Manganese, 7.1 times more Phosphorus, 18.4 times more Selenium, 83.7 times more Sodium and 183.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 29.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole White Potatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.2 times more Energy, 22.4 times more Fat, 10.8 times more Saturated Fat, 5.8 times more Omega 3, 26.5 times more Omega 6, 3.8 times more Carbohydrate, 11.2 times more Sugars, 6.3 times more Fructose, 8 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.