Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Baked Potato Flesh	Recommended Dietary Allowance
Energy	132% 3840kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	166% 216g	130g per day for Men 19-50 years
Sugars	352% 255g	23.4% 17g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	39.5% 15g	38g per day for Men 19-50 years
Protein	159% 89g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	519% 4670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	667% 8mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	650% 104mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	232% 3mg	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	520% 2080μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1292% 31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	278% 250mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	138% 830IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	375% 56.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	239% 2.15mg	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	475% 38mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	70% 1.6mg	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	364% 2550mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	673% 370μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	143% 2140mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.68% 62g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Baked Potato Flesh:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has more Vitamin A, 7.6 times more Vitamin B1, 42.9 times more Vitamin B2, 7.5 times more Vitamin B3, 3.3 times more Vitamin B6, 23.1 times more Vitamin B9, more Vitamin B12, 2 times more Vitamin C, more Vitamin D and 140.8 times more Vitamin E than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Baked Potato Flesh:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 8 times more Calcium, 1.4 times more Copper, 10.9 times more Iron, 3.6 times more Magnesium, 5.1 times more Phosphorus, 123.3 times more Selenium, 42.8 times more Sodium and 10.7 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.3 times more Potassium and 12.2 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 4.1 times more Energy, 59 times more Fat, 30.8 times more Saturated Fat, 7.2 times more Omega 3, 50.8 times more Omega 6, 3.6 times more Carbohydrate, 15 times more Sugars, 7.4 times more Fiber and 4.5 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6