Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Energy	128% 3700kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.28g	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	690% 897g	151% 196g	130g per day for Men 19-50 years
Sugars	708% 513g	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	43% 31.3g	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	% 82.5g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 354g	% 4.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	103% 57.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	617% 5550μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1450% 17.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1667% 21.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1573% 252mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1590% 20.7mg	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	1853% 7410μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2779% 66.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	307% 276mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	252% 1510IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	193% 1.74mg	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	990% 79.2mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	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	317% 2220mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	495% 272μg	NA	55μg per day for Men 19-50 years
Sodium	136% 2040mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	664% 73mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Baked Red Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, MALT-O-MEAL, GOLDEN PUFFS vs Baked Red Potatoes:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 555 times more Vitamin A, 24.2 times more Vitamin B1, 43.3 times more Vitamin B2, 15.8 times more Vitamin B3, 9.8 times more Vitamin B6, 27.4 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C, more Vitamin D and 5.4 times more Vitamin E than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Baked Red Potatoes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, MALT-O-MEAL, GOLDEN PUFFS vs Baked Red Potatoes:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 1.7 times more Copper, 11.3 times more Iron, 1.6 times more Magnesium, 4.9 times more Manganese, 3.1 times more Phosphorus, 17 times more Sodium and 18.3 times more Zinc than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.7 times more Potassium and 27.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 4.3 times more Energy, 4.6 times more Carbohydrate, 35.9 times more Sugars, 7.1 times more Fructose, 1.4 times more Fiber and 2.5 times more Protein than Baked Red Potatoes.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.