Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	30% 870kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	178% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	545% 709g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	241% 175g	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	295% 112g	38g per day for Men 19-50 years
Protein	41% 23g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	531% 85mg	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	615% 8mg	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	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	113% 680IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	9% 90mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	400% 3.6mg	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	233% 980mg	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	399% 2790mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	103% 3490mg	3400mg per day for Men 19-50 years
Selenium	NA	582% 320μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	227% 25mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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 GREAT GRAINS Banana Nut Crunch 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 GREAT GRAINS Banana Nut Crunch:

• 1 kilogram of Baked Red Potatoes has 126 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contains 378 times more Vitamin A, 8.3 times more Vitamin B1, 14 times more Vitamin B2, 5.3 times more Vitamin B3, 3.8 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin B12, more Vitamin D, 20.5 times more Vitamin E and 1.3 times more Vitamin K 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 GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Potassium and 13.7 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contains 4.9 times more Calcium, 2.1 times more Copper, 40 times more Iron, 3.5 times more Magnesium, 3.9 times more Phosphorus, 19.8 times more Sodium and 6.3 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, POST GREAT GRAINS Banana Nut Crunch contains 4.5 times more Energy, 58.7 times more Fat, 27.5 times more Saturated Fat, 28 times more Omega 3, 61.6 times more Omega 6, 3.6 times more Carbohydrate, 12.2 times more Sugars, 6.2 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