Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	13.6% 395kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	36.2% 6.16g	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	285% 370g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	183% 132g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	258% 41.3mg	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	314% 4.1mg	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	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	510% 12.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	55% 331IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	47% 7.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	48% 57.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	4.1% 41mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	101% 0.91mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	61.6% 259mg	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	105% 735mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	103% 1547mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.58% 21.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• Baked Whole Red Potatoes have 14 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 400 times more Vitamin A, 9.7 times more Vitamin B1, 16 times more Vitamin B2, 5.7 times more Vitamin B3, 4.2 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12, more Vitamin D, 19.5 times more Vitamin E and 4.5 times more Vitamin K than Baked Whole Red Potatoes.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• Baked Whole Red Potatoes have 2.8 times more Potassium and 16.3 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 4.6 times more Calcium, 4.7 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 28.4 times more Sodium and 4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, POST SELECTS Blueberry Morning have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 4.5 times more Energy, 35.3 times more Fat, 15 times more Saturated Fat, 9.4 times more Omega 3, 27.7 times more Omega 6, 4.2 times more Carbohydrate, 20.4 times more Sugars, 2.6 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.