Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	30% 870kcal	140% 4050kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	671% 872g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	603% 437g	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	100% 38g	38g per day for Men 19-50 years
Protein	41% 23g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	1103% 13.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1153% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	1102% 176mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	1357% 17.6mg	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	883% 3530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2204% 53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	588% 529mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	9% 90mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	267% 2.4mg	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	1984% 159mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	107% 2.46mg	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	201% 1410mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	NA	118% 65μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	356% 5340mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 1 kilogram of Baked Red Potatoes has 3.4 times more Vitamin B5 and 4.7 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contains 1324 times more Vitamin A, 18.4 times more Vitamin B1, 30 times more Vitamin B2, 11.1 times more Vitamin B3, 8.3 times more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin B12 and 4.2 times more Vitamin C than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 1 kilogram of Baked Red Potatoes has 3.1 times more Potassium and 22.4 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contains 7.8 times more Calcium, 1.4 times more Copper, 22.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 44.5 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contains 4.7 times more Energy, 23.3 times more Fat, 24 times more Saturated Fat, 4.5 times more Carbohydrate, 30.6 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.