Comparing Nutrients in 1 pound Cereals ready-to-eat, Post, Waffle Crisp VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Baked Potato Flesh	Recommended Dietary Allowance
Energy	61% 1769kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 376g	75% 98g	130g per day for Men 19-50 years
Sugars	217% 157g	10.6% 7.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.5% 20g	18% 6.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	373% 3357μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	105% 1.37mg	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	378% 1510μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	64.5% 58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	11% 109mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	108% 0.98mg	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	510% 41mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	31.8% 0.73mg	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	154% 1075mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	309% 34mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, Post, Waffle Crisp versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, Post, Waffle Crisp vs Baked Potato Flesh:

• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp has more Vitamin A, 11.9 times more Vitamin B1, 66.7 times more Vitamin B2, 12 times more Vitamin B3, 5.6 times more Vitamin B6, 37 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10 times more Vitamin E than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, Post, Waffle Crisp vs Baked Potato Flesh:

• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp has 4.8 times more Calcium, 25.7 times more Iron, 2.9 times more Magnesium, 4.7 times more Phosphorus, 66.3 times more Selenium, 119.2 times more Sodium and 25.9 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.8 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Baked Potato Flesh contain similar levels of Copper per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, Post, Waffle Crisp has 4.2 times more Energy, 50 times more Fat, 34.6 times more Saturated Fat, 9.3 times more Omega 3, 50.2 times more Omega 6, 3.9 times more Carbohydrate, 20.4 times more Sugars, 2.9 times more Fiber and 3.4 times more Protein than Baked Potato Flesh.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6