Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON CRISP RICE VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Baked Potato Flesh	Recommended Dietary Allowance
Energy	60% 1737kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	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	301% 391g	75% 98g	130g per day for Men 19-50 years
Sugars	76% 55g	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	3.8% 2.77g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 46.7g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	18% 6.8g	38g per day for Men 19-50 years
Protein	54% 30.3g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	573% 5153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	775% 9.3mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	449% 5.84mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	821% 131mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	676% 8.8mg	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	687% 2749μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1030% 24.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 293mg	64.5% 58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	229% 1374IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	1856% 148mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	63.5% 445mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	165% 2472mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE vs Baked Potato Flesh:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has more Vitamin A, 19.5 times more Vitamin B1, 61.3 times more Vitamin B2, 20.8 times more Vitamin B3, 6.4 times more Vitamin B6, 67.3 times more Vitamin B9, more Vitamin B12, 5 times more Vitamin C and more Vitamin D than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.8 times more Vitamin B5 than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, RALSTON CRISP RICE vs Baked Potato Flesh:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has 93.5 times more Iron, 6.8 times more Manganese, 2 times more Phosphorus, 60 times more Selenium, 109 times more Sodium and 4.5 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Copper, 3.7 times more Potassium and 20.8 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Baked Potato Flesh contain similar levels of Magnesium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has 4.1 times more Energy, 4 times more Carbohydrate, 7.1 times more Sugars and 3.4 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.1 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.