Comparing Nutrients in 1 kilogram Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Baked Red Potatoes	Recommended Dietary Allowance
Energy	128% 3720kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 732g	151% 196g	130g per day for Men 19-50 years
Sugars	62% 45g	19.7% 14.3g	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	NA	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	266% 101g	47.4% 18g	38g per day for Men 19-50 years
Protein	221% 124g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1100% 9900μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1119% 179mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1377% 18mg	163% 2.12mg	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	1785% 7140μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2821% 67.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	238% 214mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	238% 1430IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	357% 3570mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	3613% 289mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1549% 35.6mg	75.2% 1.73mg	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	510% 3570mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	NA	55μg per day for Men 19-50 years
Sodium	331% 4970mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	1218% 134mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1% 37.6g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Baked Red Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS versus 1 kg of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Baked Red Potatoes:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 990 times more Vitamin A, 18.1 times more Vitamin B1, 2 times more Vitamin B2, 11.2 times more Vitamin B3, 8.4 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C, more Vitamin D and 5.1 times more Vitamin E than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 1.4 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 kilogram for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Baked Red Potatoes:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 39.7 times more Calcium, 2.2 times more Copper, 41.3 times more Iron, 4.1 times more Magnesium, 20.6 times more Manganese, 5 times more Phosphorus, 41.4 times more Sodium and 33.5 times more Zinc than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 20.4 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Baked Red Potatoes contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 4.3 times more Energy, 44 times more Fat, 40 times more Saturated Fat, 4.5 times more Omega 3, 44.7 times more Omega 6, 3.7 times more Carbohydrate, 3.1 times more Sugars, 5.6 times more Fiber and 5.4 times more Protein than Baked Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6