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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	31.7% 920kcal	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	162% 211g	584% 760g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	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	282% 107g	38g per day for Men 19-50 years
Protein	37.5% 21g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	40% 0.48mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	1168% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	10% 100mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	4018% 321mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	766% 5360mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	179% 6070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	855% 470μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	1217% 134mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.99% 36.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cereals ready-to-eat, RALSTON TASTEEOS:

• Baked Whole White Potatoes have 2.1 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 1071 times more Vitamin A, 27.9 times more Vitamin B1, 35.3 times more Vitamin B2, 11.7 times more Vitamin B3, 8.5 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C, more Vitamin D and 10.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Vitamin B5 per 1 kg.

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

• Baked Whole White Potatoes have 20.5 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 35.7 times more Calcium, 3.4 times more Copper, 50.2 times more Iron, 5.3 times more Magnesium, 14.3 times more Manganese, 7.1 times more Phosphorus, 94 times more Selenium, 81.6 times more Sodium and 38.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON TASTEEOS contain 4.3 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, 3.6 times more Carbohydrate, 2.3 times more Sugars, 5.1 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.