Comparing Nutrients in 1 kilogram Baked Potato Skin VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Baked Potato Skin	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	68.3% 1980kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	24.8% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	694% 902g	130g per day for Men 19-50 years
Sugars	19.3% 14g	542% 393g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	208% 79g	31.6% 12g	38g per day for Men 19-50 years
Protein	76.6% 43g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	1008% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	1054% 13.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	1008% 161mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	1238% 16mg	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	55% 220μg	808% 3230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2017% 48.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	150% 135mg	216% 194mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	215% 1290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	133% 1.2mg	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	880% 70.4mg	1450% 116mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	NA	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	144% 1010mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	301% 4510mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	12.8% 473g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Frosted Corn Flakes, MALT-O-MEAL per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Frosted Corn Flakes, MALT-O-MEAL to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contains 454 times more Vitamin A, 9.9 times more Vitamin B1, 12.9 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B6, 14.7 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Baked Potato Skin as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 11.3 times more Calcium, 6.8 times more Copper, 3.6 times more Magnesium, 2.2 times more Phosphorus, 7 times more Potassium and 2 times more Zinc than Frosted Corn Flakes, MALT-O-MEAL.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contains 1.6 times more Iron, 7.9 times more Selenium and 21.5 times more Sodium than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 6.6 times more Fiber than Frosted Corn Flakes, MALT-O-MEAL.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contains 2 times more Energy, 13.2 times more Omega 6, 2 times more Carbohydrate and 28.1 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Frosted Corn Flakes, MALT-O-MEAL offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes provide inadequate amounts of Omega 3 in one kilogram.