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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	13.6% 395kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.1% 0.69g	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	316% 411g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	293% 213g	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	22.7% 8.6g	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, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	353% 3175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	915% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	956% 12.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	914% 146mg	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	1127% 14.7mg	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	366% 1465μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	915% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 585IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	29.2% 0.26mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	4.3% 18mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	NA	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	259% 3878mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	200% 22mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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, CORN BURSTS 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, CORN BURSTS:

• 1 pound of Baked Red Potatoes has more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 700 times more Vitamin A, 33.6 times more Vitamin B1, 54.8 times more Vitamin B2, 20.2 times more Vitamin B3, 15.2 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin B12, 3.8 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E in one pound.

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

• 1 pound of Baked Red Potatoes has 3 times more Copper, 7 times more Magnesium, 1.9 times more Phosphorus, 7.7 times more Potassium and 30.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 8.3 times more Iron, 71.3 times more Sodium and 12.1 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Magnesium
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 4.4 times more Energy, 4.6 times more Carbohydrate, 32.8 times more Sugars and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Fiber per one pound.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3 and Omega 6 in one pound.