Comparing Nutrients in 1 kilogram Baked White Potatoes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Baked White Potatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	31.7% 920kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	76.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	614% 798g	130g per day for Men 19-50 years
Sugars	21% 15.3g	237% 172g	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	31.3% 22.7g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 4g	% 125g	g per day for Men 19-50 years
Fiber	55.3% 21g	445% 169g	38g per day for Men 19-50 years
Protein	37.5% 21g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	5231% 68mg	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	3448% 13790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8621% 207μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	2663% 2397mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	10% 100mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	383% 3.45mg	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	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	1507% 34.7mg	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	761% 5330mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	5848% 643mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.68% 25.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs RALSTON Wheat Bran flakes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 531 times more Vitamin A, 98.2 times more Vitamin B1, 169.5 times more Vitamin B2, 59.3 times more Vitamin B3, 77.8 times more Vitamin B5, 32.2 times more Vitamin B6, 36.3 times more Vitamin B9, more Vitamin B12, 19 times more Vitamin C, more Vitamin D and 2011.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Vitamin K per 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs RALSTON Wheat Bran flakes:

• Baked Whole White Potatoes have 29.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.5 times more Calcium, 2.7 times more Copper, 105.7 times more Iron, 7 times more Magnesium, 18.3 times more Manganese, 7.1 times more Phosphorus, 18.4 times more Selenium, 83.7 times more Sodium and 183.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.2 times more Energy, 22.4 times more Fat, 10.8 times more Saturated Fat, 5.8 times more Omega 3, 26.5 times more Omega 6, 3.8 times more Carbohydrate, 11.2 times more Sugars, 6.3 times more Fructose, 8 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.