Comparing Nutrients in 1 kilogram Baked Red Potatoes VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Baked Red Potatoes	POST Bran Flakes	Recommended Dietary Allowance
Energy	30% 870kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	619% 805g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	257% 186g	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	482% 183g	38g per day for Men 19-50 years
Protein	41% 23g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	1044% 167mg	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	1308% 17mg	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	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	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	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	POST Bran Flakes	Recommended Dietary Allowance
Calcium	9% 90mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	556% 5mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	545% 2290mg	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	641% 4490mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	NA	955% 525μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	455% 50mg	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 POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs POST Bran Flakes:

• 1 kilogram of Baked Red Potatoes has more Vitamin C and 2 times more Vitamin K than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 749 times more Vitamin A, 18.1 times more Vitamin B1, 28 times more Vitamin B2, 10.5 times more Vitamin B3, 8 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 9.6 times more Vitamin E than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Baked Red Potatoes vs POST Bran Flakes:

• 1 kilogram of Baked Red Potatoes has 22.6 times more Water than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 4.9 times more Calcium, 2.9 times more Copper, 40 times more Iron, 8.2 times more Magnesium, 6.2 times more Phosphorus, 45 times more Sodium and 12.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and POST Bran Flakes contain similar levels of Potassium 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 ready-to-eat, POST Bran Flakes contains 3.8 times more Energy, 14 times more Fat, 5.8 times more Omega 3, 22.7 times more Omega 6, 4.1 times more Carbohydrate, 13 times more Sugars, 10.2 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6