Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

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

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	13.6% 395kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	301% 391g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	76% 55g	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	1.8% 1.3g	3.8% 2.77g	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	% 1.54g	% 3g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 46.7g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15% 8.5g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	573% 5153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	775% 9.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	449% 5.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	821% 131mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	676% 8.8mg	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	11.3% 45.4μg	687% 2749μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1030% 24.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	325% 293mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	229% 1374IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	75% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	1856% 148mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	217% 5mg	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	28.5% 200mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	165% 2472mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cereals ready-to-eat, RALSTON CRISP RICE per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.6 times more Vitamin B5 than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE contains more Vitamin A, 19.3 times more Vitamin B1, 64.4 times more Vitamin B2, 20.1 times more Vitamin B3, 6.5 times more Vitamin B6, 60.6 times more Vitamin B9, more Vitamin B12, 5 times more Vitamin C and more Vitamin D than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.3 times more Copper, 3.6 times more Potassium and 21.3 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE contains 105.6 times more Iron, 8 times more Manganese, 2.2 times more Phosphorus, 60 times more Selenium, 136.3 times more Sodium and 4.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cereals ready-to-eat, RALSTON CRISP RICE contain similar levels of Magnesium per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.6 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE contains 4.4 times more Energy, 4.3 times more Carbohydrate, 13.3 times more Sugars and 3.6 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Omega 6 in one pound.