Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals, MALT-O-MEAL, chocolate, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Baked Red Potatoes	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	30% 870kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	612% 796g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	229% 166g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	73.7% 28g	38g per day for Men 19-50 years
Protein	41% 23g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	862% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	1269% 203mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	1577% 20.5mg	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	67.5% 270μg	2858% 11430μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	9% 90mg	375% 3750mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	87.8% 0.79mg	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	87.5% 7mg	5360% 429mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	103% 720mg	177% 1240mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, MALT-O-MEAL, chocolate, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cereals, MALT-O-MEAL, chocolate, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cereals, MALT-O-MEAL, chocolate, dry:

• 1 kilogram of Baked Red Potatoes has more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, dry.
• While 1 kg of Cereals, MALT-O-MEAL, chocolate, dry contains 17.4 times more Vitamin B1, 22.4 times more Vitamin B2, 12.7 times more Vitamin B3, 9.7 times more Vitamin B6, 42.3 times more Vitamin B9 and 25.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, MALT-O-MEAL, chocolate, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals, MALT-O-MEAL, chocolate, dry:

• 1 kilogram of Baked Red Potatoes has 2.2 times more Copper, 2.2 times more Potassium and 11.5 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• While 1 kg of Cereals, MALT-O-MEAL, chocolate, dry contains 41.7 times more Calcium, 61.3 times more Iron, 1.7 times more Phosphorus and 2.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, MALT-O-MEAL, chocolate, dry contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, MALT-O-MEAL, chocolate, dry contains 4.2 times more Energy, 4.1 times more Carbohydrate, 11.6 times more Sugars, 1.6 times more Fiber and 4.6 times more Protein than Baked Whole Red Potatoes.