Comparing Nutrients in 1 kilogram POST, GRAPE-NUTS Flakes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	130% 3760kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	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	631% 820g	151% 196g	130g per day for Men 19-50 years
Sugars	210% 152g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	268% 102g	47.4% 18g	38g per day for Men 19-50 years
Protein	168% 94g	41% 23g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	861% 7750μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	163% 2.12mg	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	1725% 6900μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	230% 1380IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	193% 1.74mg	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	3488% 279mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	75.2% 1.73mg	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	400% 2800mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	869% 478μg	NA	55μg per day for Men 19-50 years
Sodium	313% 4700mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	709% 78mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.89% 33g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of POST, GRAPE-NUTS Flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 775 times more Vitamin A, 18.1 times more Vitamin B1, 30 times more Vitamin B2, 10.8 times more Vitamin B3, 8 times more Vitamin B6, 25.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Baked Whole Red Potatoes have similar amounts of Vitamin K per 1 kg.

Comparing minerals per 1 kilogram for POST, GRAPE-NUTS Flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4 times more Calcium, 1.7 times more Copper, 39.9 times more Iron, 3.6 times more Magnesium, 3.9 times more Phosphorus, 39.2 times more Sodium and 19.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Potassium and 23.2 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4.3 times more Energy, 24.7 times more Fat, 12.5 times more Saturated Fat, 8.5 times more Omega 3, 28 times more Omega 6, 4.2 times more Carbohydrate, 10.6 times more Sugars, 5.7 times more Fiber and 4.1 times more Protein than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.