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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Baked White Potatoes	Recommended Dietary Allowance
Energy	130% 3760kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	210% 152g	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	268% 102g	55.3% 21g	38g per day for Men 19-50 years
Protein	168% 94g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	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	1308% 17mg	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	1725% 6900μg	95% 380μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	333% 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	3488% 279mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	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	400% 2800mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	869% 478μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	313% 4700mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	709% 78mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.89% 33g	20.4% 754g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 775 times more Vitamin A, 27.1 times more Vitamin B1, 34.9 times more Vitamin B2, 11.3 times more Vitamin B3, 8.1 times more Vitamin B6, 18.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 20.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White 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 White Potatoes have similar amounts of Vitamin K per 1 kg.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 3.6 times more Calcium, 2.4 times more Copper, 43.6 times more Iron, 3.7 times more Magnesium, 3.7 times more Phosphorus, 95.6 times more Selenium, 67.1 times more Sodium and 22.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Potassium and 22.9 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 4.1 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, 3.9 times more Carbohydrate, 9.9 times more Sugars, 4.9 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.