Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked White Potatoes	Recommended Dietary Allowance
Energy	58% 1678kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	73.6% 96g	130g per day for Men 19-50 years
Sugars	321% 233g	9.57% 6.94g	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	19.6% 14g	2.25% 1.63g	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	% 37.4g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 161g	% 1.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	46.7% 26g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	280% 2517μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	73.6% 0.96mg	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	840% 3361μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	64% 0.58mg	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	449% 36mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	37.3% 0.86mg	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	144% 1007mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Baked White Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 555 times more Vitamin A, 36.3 times more Vitamin B1, 50.4 times more Vitamin B2, 16.5 times more Vitamin B3, 9.8 times more Vitamin B6, 19.5 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C, more Vitamin D and 10.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Baked White Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.3 times more Copper, 12.4 times more Iron, 1.7 times more Magnesium, 4.5 times more Manganese, 3 times more Phosphorus, 54.4 times more Selenium, 29.1 times more Sodium and 20.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Potassium and 27.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Baked Whole White Potatoes have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4 times more Energy, 1.3 times more Omega 3, 6.7 times more Omega 6, 4.3 times more Carbohydrate, 33.6 times more Sugars, 8.7 times more Fructose, 1.2 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.