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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Baked White Potatoes	Recommended Dietary Allowance
Energy	136% 3950kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	55.3% 53.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	29% 9.26g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	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	584% 760g	162% 211g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	282% 107g	55.3% 21g	38g per day for Men 19-50 years
Protein	191% 107g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1190% 10710μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1116% 13.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1168% 15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1116% 179mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.6% 3.93mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1374% 18mg	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	1785% 7140μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	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	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Baked White Potatoes	Recommended Dietary Allowance
Calcium	357% 3570mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	477% 4.3mg	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	4018% 321mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1174% 27mg	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	766% 5360mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	179% 6070mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	855% 470μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	1217% 134mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.99% 36.8g	20.4% 754g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 1071 times more Vitamin A, 27.9 times more Vitamin B1, 35.3 times more Vitamin B2, 11.7 times more Vitamin B3, 8.5 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C, more Vitamin D and 10.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 kg.

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 35.7 times more Calcium, 3.4 times more Copper, 50.2 times more Iron, 5.3 times more Magnesium, 14.3 times more Manganese, 7.1 times more Phosphorus, 94 times more Selenium, 81.6 times more Sodium and 38.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 20.5 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Baked Whole White Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON TASTEEOS have 4.3 times more Energy, 35.7 times more Fat, 23.2 times more Saturated Fat, 4 times more Omega 3, 35.1 times more Omega 6, 3.6 times more Carbohydrate, 2.3 times more Sugars, 5.1 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.