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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	134% 3900kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	151% 196g	130g per day for Men 19-50 years
Sugars	237% 172g	19.7% 14.3g	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	31.3% 22.7g	6.07% 4.4g	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	% 20g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 125g	% 4.5g	g per day for Men 19-50 years
Fiber	445% 169g	47.4% 18g	38g per day for Men 19-50 years
Protein	182% 102g	41% 23g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	590% 5310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	163% 2.12mg	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	3448% 13790μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8621% 207μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2663% 2397mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5364% 805mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	45% 450mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	193% 1.74mg	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	8459% 677mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	75.2% 1.73mg	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	761% 5330mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	NA	55μg per day for Men 19-50 years
Sodium	391% 5860mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	20.7% 767g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 531 times more Vitamin A, 65.5 times more Vitamin B1, 145.8 times more Vitamin B2, 56.8 times more Vitamin B3, 87.4 times more Vitamin B5, 32.1 times more Vitamin B6, 51.1 times more Vitamin B9, more Vitamin B12, 19 times more Vitamin C, more Vitamin D and 1005.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole Red Potatoes have similar amounts of Vitamin K per 1 kg.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 5 times more Calcium, 2 times more Copper, 96.7 times more Iron, 6.8 times more Magnesium, 20 times more Manganese, 7.4 times more Phosphorus, 48.8 times more Sodium and 160.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 30.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole Red Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.5 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, 4.1 times more Carbohydrate, 12 times more Sugars, 5.2 times more Fructose, 9.4 times more Fiber and 4.4 times more Protein than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.