Comparing Nutrients in 1 kilogram Cereals ready-to-eat, RALSTON CRISP RICE VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Baked Potato Flesh	Recommended Dietary Allowance
Energy	132% 3830kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	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	663% 862g	166% 216g	130g per day for Men 19-50 years
Sugars	167% 121g	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	8.4% 6.1g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 103g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	39.5% 15g	38g per day for Men 19-50 years
Protein	119% 67g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1262% 11360μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1708% 20.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	991% 13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1810% 290mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1490% 19.4mg	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	1515% 6060μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2271% 54.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	717% 645mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	505% 3030IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	4091% 327mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	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	140% 980mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	363% 5450mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE vs Baked Potato Flesh:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has more Vitamin A, 19.5 times more Vitamin B1, 61.3 times more Vitamin B2, 20.8 times more Vitamin B3, 6.4 times more Vitamin B6, 67.3 times more Vitamin B9, more Vitamin B12, 5 times more Vitamin C and more Vitamin D than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.8 times more Vitamin B5 than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, RALSTON CRISP RICE vs Baked Potato Flesh:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has 93.5 times more Iron, 6.8 times more Manganese, 2 times more Phosphorus, 60 times more Selenium, 109 times more Sodium and 4.5 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Copper, 3.7 times more Potassium and 20.8 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Baked Potato Flesh contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has 4.1 times more Energy, 4 times more Carbohydrate, 7.1 times more Sugars and 3.4 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.1 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.