Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	30% 870kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	55.3% 53.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	584% 760g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	49.2% 35.7g	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	282% 107g	38g per day for Men 19-50 years
Protein	41% 23g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1190% 10710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1168% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	1374% 18mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	9% 90mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	477% 4.3mg	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	4018% 321mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	1174% 27mg	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	766% 5360mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	179% 6070mg	3400mg per day for Men 19-50 years
Selenium	NA	855% 470μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	1217% 134mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.99% 36.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, RALSTON TASTEEOS per 1 kg

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

• 1 kilogram of Baked Red Potatoes has 2.2 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 1071 times more Vitamin A, 18.6 times more Vitamin B1, 30.4 times more Vitamin B2, 11.2 times more Vitamin B3, 8.4 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C, more Vitamin D and 5.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, RALSTON TASTEEOS provide similar amounts of Vitamin B5 per one kilogram.
• 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, RALSTON TASTEEOS have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 1 kilogram of Baked Red Potatoes has 20.8 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 39.7 times more Calcium, 2.5 times more Copper, 45.9 times more Iron, 5.1 times more Magnesium, 15.6 times more Manganese, 7.4 times more Phosphorus, 47.6 times more Sodium and 33.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS contains 4.5 times more Energy, 35.7 times more Fat, 23.2 times more Saturated Fat, 4 times more Omega 3, 35.1 times more Omega 6, 3.9 times more Carbohydrate, 2.5 times more Sugars, 5.9 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6