Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	31.7% 920kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	38% 37g	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	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	60.3% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	646% 840g	130g per day for Men 19-50 years
Sugars	21% 15.3g	255% 185g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	487% 185g	38g per day for Men 19-50 years
Protein	37.5% 21g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	187% 2.43mg	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	95% 380μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	334% 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	80% 6.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	469% 7040mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	116% 13mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Baked Whole White Potatoes have 2 times more Vitamin B9 and 3.9 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin C and 22.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Baked Whole White Potatoes have 1.7 times more Potassium and 21 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 7 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 4 times more Magnesium, 1.7 times more Phosphorus, 33.4 times more Selenium, 100.6 times more Sodium and 3.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 3.6 times more Energy, 24.7 times more Fat, 2.7 times more Omega 3, 20.9 times more Omega 6, 4 times more Carbohydrate, 12.1 times more Sugars, 8.8 times more Fiber and 3.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.