Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	30% 870kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	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	665% 864g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	108% 78.2g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	41% 23g	108% 60.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	506% 4550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	942% 11.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	985% 13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	946% 151mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	1162% 15mg	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	3025% 12100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1896% 45.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	202% 1210IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	0% 0mg	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 ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	9% 90mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	269% 2.42mg	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	3409% 273mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	57% 240mg	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	173% 1210mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	616% 9240mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	1032% 114mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, MALT-O-MEAL, Crispy Rice:

• 1 kilogram of Baked Red Potatoes has more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 455 times more Vitamin A, 15.7 times more Vitamin B1, 25.6 times more Vitamin B2, 9.5 times more Vitamin B3, 7.1 times more Vitamin B6, 44.8 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 1 kilogram of Baked Red Potatoes has 4.8 times more Potassium and 22.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 1.4 times more Copper, 39 times more Iron, 1.7 times more Phosphorus, 77 times more Sodium and 28.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain similar levels of Magnesium per one kilogram.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 4.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 4 times more Energy, 4.4 times more Carbohydrate, 5.5 times more Sugars and 2.6 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber