Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	13.6% 395kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	56.4% 54.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	81.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	273% 355g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	206% 149g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	251% 2259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	579% 7.53mg	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	30.6% 122μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	4.1% 41mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	67% 0.6mg	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	39.7% 3.18mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	46.7% 327mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	NA	209% 115μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Baked Red Potatoes has 1.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 498 times more Vitamin A, 17.4 times more Vitamin B1, 28.2 times more Vitamin B2, 10.5 times more Vitamin B3, 7.8 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C, more Vitamin D and 5.4 times more Vitamin E than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Baked Red Potatoes has 1.3 times more Copper, 3.5 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 37 times more Calcium, 42.9 times more Iron, 3.5 times more Phosphorus, 39.4 times more Sodium and 31.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain similar levels of Magnesium per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 4.9 times more Energy, 80.4 times more Fat, 46.3 times more Saturated Fat, 72.1 times more Omega 3, 62.2 times more Omega 6, 4 times more Carbohydrate, 23 times more Sugars, 2.8 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6