Comparing Nutrients in 1 pound HEALTH VALLEY, FIBER 7 Flakes VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	55.2% 1601kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	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	273% 354g	70.2% 91g	130g per day for Men 19-50 years
Sugars	125% 91g	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	168% 64g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	117% 65.5g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	53.4% 481μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	104% 1.36mg	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	160% 640μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	401% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	65.5% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	32.2% 322mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	144% 11.5mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	27.2% 0.63mg	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	212% 1483mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of HEALTH VALLEY, FIBER 7 Flakes versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of HEALTH VALLEY, FIBER 7 Flakes vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has more Vitamin A, 5 times more Vitamin B1, 30 times more Vitamin B2, 4.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin B12 and 99 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.1 times more Vitamin C than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for HEALTH VALLEY, FIBER 7 Flakes vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has 14.2 times more Calcium, 2.5 times more Copper, 8.2 times more Iron, 6.5 times more Magnesium, 23.4 times more Manganese, 7.4 times more Phosphorus, 1.3 times more Potassium, 63.3 times more Selenium, 50 times more Sodium and 9.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 25.7 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has 4.1 times more Energy, 3.5 times more Omega 3, 17.9 times more Omega 6, 3.9 times more Carbohydrate, 22 times more Sugars, 7.8 times more Fiber and 7.7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6