Comparing Nutrients in 1 pound Cereals ready-to-eat, wheat, puffed, fortified VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Baked Potato Flesh	Recommended Dietary Allowance
Energy	57% 1651kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	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	278% 361g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	119% 66.7g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	983% 11.8mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	628% 8.16mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1001% 160mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	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	36.3% 145μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	206% 1.86mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	3.06% 122μg	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	1797% 144mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	346% 7.96mg	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	230% 1610mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1015% 558μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat, puffed, fortified VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, wheat, puffed, fortified 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, wheat, puffed, fortified vs Baked Potato Flesh:

• 1 pound of Cereals ready-to-eat, wheat, puffed, fortified has 24.8 times more Vitamin B1, 85.7 times more Vitamin B2, 25.3 times more Vitamin B3 and 3.6 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.8 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Baked Potato Flesh provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, wheat, puffed, fortified vs Baked Potato Flesh:

• 1 pound of Cereals ready-to-eat, wheat, puffed, fortified has 5.6 times more Calcium, 1.9 times more Copper, 90.6 times more Iron, 5.8 times more Magnesium, 10.9 times more Manganese, 7.1 times more Phosphorus, 410.3 times more Selenium and 8.1 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 25.1 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Baked Potato Flesh contain similar levels of Potassium 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, wheat, puffed, fortified has 3.9 times more Energy, 3.7 times more Carbohydrate, 2.9 times more Fiber and 7.5 times more Protein than Baked Potato Flesh.