Comparing Nutrients in 1 kilogram Frosted Corn Flakes, MALT-O-MEAL VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Baked White Potatoes	Recommended Dietary Allowance
Energy	134% 3890kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	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	694% 902g	162% 211g	130g per day for Men 19-50 years
Sugars	542% 393g	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	31.6% 12g	55.3% 21g	38g per day for Men 19-50 years
Protein	76% 42.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	504% 4540μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1008% 12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1054% 13.7mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1008% 161mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1238% 16mg	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	808% 3230μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2017% 48.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	216% 194mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	215% 1290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6% 0.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	1450% 116mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	65.7% 460mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	301% 4510mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL vs Baked White Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 454 times more Vitamin A, 25.2 times more Vitamin B1, 31.9 times more Vitamin B2, 10.5 times more Vitamin B3, 7.6 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 13.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Frosted Corn Flakes, MALT-O-MEAL vs Baked White Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 18.1 times more Iron, 11 times more Selenium and 64.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium, 2.3 times more Magnesium, 1.6 times more Phosphorus, 6.6 times more Potassium, 1.5 times more Zinc and 25.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Baked Whole White Potatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 4.2 times more Energy, 8.6 times more Omega 6, 4.3 times more Carbohydrate, 25.7 times more Sugars and 2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.