Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	30% 870kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	33% 5.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	693% 901g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	739% 536g	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	132% 50g	38g per day for Men 19-50 years
Protein	41% 23g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	924% 8320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	1167% 14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1231% 16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	1156% 185mg	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	1462% 19mg	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	925% 3700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	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	493% 2960IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	9% 90mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	222% 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	87.5% 7mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	140% 590mg	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	324% 2270mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	NA	884% 486μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	63.3% 950mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	509% 56mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, POST, GOLDEN CRISP per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISP:

• 1 kilogram of Baked Red Potatoes has more Vitamin C and 3.1 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 832 times more Vitamin A, 19.4 times more Vitamin B1, 32 times more Vitamin B2, 11.6 times more Vitamin B3, 9 times more Vitamin B6, 13.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.1 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 Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 1 kilogram of Baked Red Potatoes has 3.1 times more Potassium and 54.8 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 9.6 times more Iron, 2.1 times more Magnesium, 3.2 times more Phosphorus, 7.9 times more Sodium and 14 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Copper per one kilogram.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 4.4 times more Energy, 2.5 times more Omega 3, 11.5 times more Omega 6, 4.6 times more Carbohydrate, 37.5 times more Sugars, 2.8 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6