Comparing Nutrients in 1 kilogram Cereals ready-to-eat, RALSTON Crispy Hexagons VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Baked White Potatoes	Recommended Dietary Allowance
Energy	131% 3790kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	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	668% 868g	162% 211g	130g per day for Men 19-50 years
Sugars	190% 138g	21% 15.3g	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	0.69% 0.5g	4.97% 3.6g	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	% 0g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 137g	% 4g	g per day for Men 19-50 years
Fiber	39.5% 15g	55.3% 21g	38g per day for Men 19-50 years
Protein	106% 59.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1396% 12560μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1508% 18mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1578% 20.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1509% 241mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1857% 24mg	162% 2.1mg	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	2415% 9660μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3017% 72.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	230% 207mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8% 80mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	141% 1.27mg	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	3491% 279mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	82% 1.9mg	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	90% 630mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	345% 5170mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	675% 74.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Baked White Potatoes:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 1256 times more Vitamin A, 37.7 times more Vitamin B1, 47.7 times more Vitamin B2, 15.8 times more Vitamin B3, 11.4 times more Vitamin B6, 25.4 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Baked White Potatoes:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 43.6 times more Iron, 3.5 times more Manganese, 4.4 times more Selenium, 73.9 times more Sodium and 21.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Magnesium, 2.4 times more Potassium and 18.5 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Baked Whole White Potatoes have similar amounts of Calcium, Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 4.1 times more Energy, 6.9 times more Omega 6, 4.1 times more Carbohydrate, 9 times more Sugars and 2.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.